6. Nuts and Seeds
Nuts and seeds are rich in fiber, vegetarian protein and heart-healthy fats.
They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress
Research indicates that eating nuts and seeds can have a protective effect against heart disease
Common nuts and seeds include:
• Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
• Peanuts — technically a legume, but often considered a nut.
• Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.
Interestingly, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet
Summary Nuts and seeds are full of fiber and heart-healthy fats. They may reduce your risk of heart disease and support weight loss.