Go Nuts With Walnuts

Nuts have gotten bad rep over the years due to their high fat content. But something high in fat is not entirely evil, especially if it is high in good fat. Walnuts are a prime example of nuts that are high in good fat. These also aid in processing the absorption of fat-soluble vitamins. Without good fat, vitamins like vitamin A, E, and K will not be absorbed and used by the body.

Although walnuts boast heart-healthy oil like most nuts, they have an added edge. Most nut oil is monounsaturated, but walnuts primarily contain the polyunsaturated variety. In fact, they're the only nuts - and one of the few foods -- that offer significant amounts of a crucial type of polyunsaturated fat called alpha-linolenic acid, or ALA, which is an omega-3 fatty acid. ALA protects the heart in several ways: It improves your ratio of good to LDL bad cholesterol, and it reduces inflammation, helping to block the conversion of cholesterol into harmful, artery-clogging plaque. ALA also plays a significant role in the development of the brain and cognitive function; low levels of ALA have been associated with depression and other mood disorders.