Go Nuts
Most of the fat in nuts and seeds is monounsaturated fat, the key fat found in the Mediterranean diet, a diet which has been shown in virtually every research study to be associated with lower levels of heart disease and cancer, not to mention longer life-spans.
But that's not the only kind of fat in nuts. Walnuts, for example, have lots of omega-3 fats, the same family of fats that are found in fish and that are so amazingly protective for your heart and brain.
And coconuts have certain fatty acids like lauric acid that are anti-viral and anti-micobral. Coconuts are also loaded with a kind of fat called MCT that the body likes to use for energy more than it likes to store it as body fat. That's one of the reasons lots of bodybuilders use MCTs as a supplement when they need extra calories.
Then there are Brazil nuts, which have the highest selenium content of any food I know of. Selenium is an essential trace element that, in tons of research, has been shown to have a protective effect against cancer. Selenium is also necessary for a healthy immune system, and the thyroid is dependent on it as well.
Hazlenuts- like pecans- contain beta-sitosterol, a plant sterol that has been found to have lots of health benefits, one of which is that it lowers cholesterol. Hazlenuts also contain omega-3 fats, and pecans and almonds contain the healthy monounsaturated fat also found in olive oil.
Almonds also have one of the highest protein and fiber counts per ounce of any nut. And they're rich in calcium - one ounce contains 80mg plus they're an excellent source of magnesium. Since they contain virtually no carbohydrates, they are a perfect food for diabetics and those with blood sugar issues.
I could go on and on about nuts, but the bottom line is this: incorporate them into your diet. The only thing you need to be aware of is that they're really high in calories. So the best thing to do is count out a portion of 12 nuts or so, put them in a little bag, and carry them with you. That's all you need to get really amazing health benefits and you won't bust the seams of your jeans doing it.