Nuts are an excellent source of protein, healthy fats, vitamins, and minerals. They also make for a great snack. However, some nuts have a high level of saturated fats, salt, and calories.

This makes it difficult for people trying to maintain a healthy lifestyle to snack on nuts.

The good news is that some nuts are healthier than others. In this article, we will explore seven satisfying nuts that you can snack on without worrying about compromising your health goals.

1. Almonds

Almonds are a tasty and nutrient-dense nut that are low in salt and saturated fat. Almonds are high in protein and fiber, which means that they help keep you full for longer.

They are also a good source of vitamin E, which is an antioxidant that helps protect your cells from damage.

Almonds can help lower blood sugar levels, reduce blood pressure, and lower cholesterol. Almonds make for a great on-the-go snack or can be added to salads, yoghurt, and smoothies.

2. Walnuts

Walnuts are a delicious nut that’s a great source of protein, fiber, and healthy fats. Walnuts are rich in alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid.

Omega-3s are essential for your body and play a vital role in brain health, cardiovascular health, and preventing inflammation.

Walnuts are beneficial for people with type 2 diabetes, as they can help improve insulin sensitivity. Studies have also shown that walnuts can reduce the risk of heart disease.

3. Pistachios

Pistachios are a low-calorie nut that’s a good source of protein, fiber, and healthy fats. Pistachios are also an excellent source of vitamin B6, which plays a vital role in brain function and the production of hormones and serotonin.

Pistachios are beneficial for weight management and blood sugar regulation. Studies have shown that consuming pistachios can help lower cholesterol levels, inflammation, and improve blood pressure.

4. Cashews

Cashews are a creamy and delicious nut that’s high in healthy fats, protein, and fiber. They are low in saturated fat and rich in magnesium, which is essential for bone health, brain function, and the regulation of muscle and nerve function.

Cashews help improve heart health, lower blood pressure, and reduce anxiety and stress levels. Cashews can be eaten on their own or added to stir-fries, trail mixes, and salads as a crunchy and nutritious source of protein and healthy fats.

5. Hazelnuts

Hazelnuts are a nut that’s high in healthy fats, fiber, and minerals such as magnesium, phosphorus, and manganese. Hazelnuts are also an excellent source of vitamin E, which is an antioxidant that’s crucial to skin, eye, and brain health.

Hazelnuts are beneficial for reducing inflammation and improving heart health.

Studies have shown that incorporating hazelnuts into your diet can help lower LDL cholesterol and increase HDL cholesterol, which is also known as ‘good cholesterol.’ Hazelnuts make for a perfect topping on oatmeal, yogurt, and roasted vegetables.

6. Brazil Nuts

Brazil nuts are a nut that is high in healthy fats, minerals, and vitamins. They are particularly rich in selenium, a mineral that helps protect your cells from damage and support thyroid function.

Brazil nuts also help reduce inflammation, improve heart health, and regulate blood sugar levels. Brazil nuts are best in moderation due to their high calorie count, with only a small handful providing your daily recommended intake of selenium!.

7. Peanuts

Although peanuts are technically a legume, they are often grouped with nuts and make an excellent snack option. Peanuts are high in protein, fiber, and healthy fats. They are also a good source of vitamins E and B6, folate, and niacin.

Peanuts help reduce the risk of heart disease, depression, and Alzheimer’s disease. Studies have shown that people who eat peanuts regularly have a lower body mass index (BMI), which is a measure of body fat.

Peanuts are a great snack option and can also be added to stir-fries, trail mixes, and as a topping on salads!.