A few weeks ago, we discussed the importance of heart-healthy fats, specifically olive oil. We know that heart-healthy fats can reduce cholesterol levels. But heart-healthy fats also improve the look of our nails and hair. Our bodies need these fats in order to stay healthy. In this week’s edition, we’ll discuss how to incorporate heart-healthy nuts into your diet.

You’ve probably heard that almonds contain heart-healthy fats. But, the truth is, most nuts contain heart-healthy unsaturated fats. This means that you can enjoy almost any nut you choose. A handful of walnuts, or even mixed nuts, can help reduce your cholesterol levels. Unfortunately, after a while, a handful of nuts can get quite boring. Thankfully, there are thousands of ways to incorporate nuts into your diet.

Nuts are the perfect topper for salads and even taste great toasted and sprinkled on rice. If you have a sweet tooth, you can also mix nuts with dried fruit and seeds to create a healthy trail mix. Pecans even make a great coating for chicken. If you need an idea for breakfast, try adding toasted walnuts to your pancakes or oatmeal. Plain and simple, nuts don’t have to be boring to be healthy.

There are some things you need to keep in mind though. For example, it’s best to buy raw nuts and toast them yourself rather than buying canned nuts. Canned nuts are often fried in oil and salted, which adds unnecessary calories and sodium. Also this week’s advice is not an excuse to eat more chocolate bars that contain almonds. Last, but not least, remember that heart-healthy fats need to be eaten in moderation. One to two ounces of nuts each day is the daily recommended serving.

I hope you’ll consider adding more nuts to your diet. They may be high in calories and fat, but they are good for you. So, the next time you fix a salad, why not toast some slivered almonds in a skillet? Your salad will be healthier, not to mention tastier.