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FITNESS TIPS : A Fatty Snack That's Not a No-No
Can a snack that's 70 percent fat be good for you? Yes, if it's cashews.

Topic: Food and Nutrition
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Everyone's favorite nut improves baroreflex sensitivity. That's a fancy way of saying that when your blood pressure rises, cashews tell your heart to calm down, among other cardio benefits. So at upcoming holiday parties, don't feel guilty about picking all the cashews out of the mixed nuts -- you're just eating healthfully!

Definitely consider adding a can of cashews to your snack options. They are a source not only of heart-healthy good fats but also of magnesium, potassium, protein, fiber, and other nutritional goodies. Just keep in mind that, like all nuts, they're high in calories -- about 175 per quarter cup (a small fistful). So don't add them to your daily diet; substitute them for something you'd normally eat that has a similar number of calories. And when those sugary vending-machine goodies tempt you in the afternoon, reach for cashews instead. Keep a stash (unsalted, please) in your office. Afraid you'll eat the whole can? Divide it into small portions and munch one serving a day.

By the way, according to researchers, it was cashews specifically -- not nuts in general -- that had this baroreflex sensitivity effect, even though nuts, overall, now rate as health foods. Study participants got about 20 percent of their daily calories from cashews -- which is a lot. But the cardiovascular benefits of adding nuts to your diet can start with just a serving a day -- a modest handful.

SOURCES: Modulation of baroreflex sensitivity by walnuts versus cashew nuts in subjects with metabolic syndrome. Schutte, A. E., Van Rooyen, J. M., Huisman, H. W., Mukuddem-Petersen, J., Oosthuizen, W., Hanekom, S. M., Jerling, J. C., American Journal of Hypertension 2006 Jun;19(6):629-636.

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