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Nuts are great to snack on when you’re in a rush. They do not need to be prepared and taste great as they are. You can add them in salads and they are even used in pastas. They are also used in baking, giving pastries a sweet crunch throughout. Here are three of the world’s healthiest nuts and seeds.

Almonds

The delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory dishes.

Health Benefits

• Reduce Your Risk of Heart Disease- Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.

• Protection against Diabetes and Cardiovascular Disease- Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result.

Cashews

The delicately flavored cashew nut is a favorite between meal snack that can be readily found in your local market year round. It also makes wonderful nut butter and a special addition to salads and stir-fry dishes.

Health Benefits

• Heart-Protective Monounsaturated Fats- Not only do cashews have a lower fat content than most other nuts, approximately 82% of their fat is unsaturated fatty acids, plus about 66% of this unsaturated fatty acid content are heart-healthy monounsaturated fats, similar to those found in olive oil.

• Healthier Bones- Magnesium, by balancing calcium, helps regulate nerve and muscle tone. In many nerve cells, magnesium serves as Nature’s own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve.