Don't ban nuts from your diet just because they are high in fat and calories, say doctors at the Mayo Clinic.

Nuts have a lot of different nutrients for their calorie content. They are a source of thiamin, niacin (two B vitamins) phosphorus, folate, selenium, copper, magnesium and manganese. Yes, they are high in fat but, say doctors at the Mayo Clinic, this is unsaturated fat and does not seem to increase cholesterol levels.

The best way to use nuts is to substitute them for saturated fat - ounce for ounce. Try nut butter sandwiches instead of beef and add nuts to salads for a crunchy taste. You can also use them in yoghurt, cereals and to top casseroles and crumbles. There is some evidence that people who eat nuts could run a lower risk of heart disease than those who do not.

Source

Mayo Clinic Health Letter June 2003