Nuts and seeds are renowned for the heart-healthy benefits, most of which come from the fiber they provide.
Nuts and seeds high in fiber include chia seeds, flax seeds, squash seeds, pumpkin seeds, dried coconut, chestnuts, sesame seeds, sunflower seeds, almonds, pine nuts, and pistachios. The percent daily value (%DV) for fiber is 25g per day, and a one-ounce portion of high fiber nuts or seeds provides between 9-39% of that daily value. A one-ounce portion of nuts or seeds is roughly equal to a handful.
Chia and flax seeds have the added benefit of being high in heart-healthy omega 3 fatty acids.
Almonds, walnuts, and pistachios have been shown to lower cholesterol.
Any of the fiber-rich nuts and seeds listed below are a great addition to a healthy diet, but moderation is key, with 1-2 ounces of nuts or seeds being a good daily portion size.