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Nuts and seeds

For a hit of the healthier fats, add some nuts and seeds into your diet every day. Nuts and seeds are delicious and nutritious. Nuts and seeds provide healthy unsaturated fats, proteins, vitamins and minerals.

Nuts and seeds are good sources of monounsaturated and polyunsaturated fats. These healthier fats help to prevent heart disease.

Regular consumption of nuts is linked to lower levels of LDL (bad) cholesterol and total cholesterol in the blood, and does not lead to weight gain.

So including nuts and seeds in your diet is great for your heart health. Read more about sources of healthier fats.

What to choose

There’s a huge range of nuts and seeds to choose from. Examples include:

  • almonds, cashews, peanuts, brazil nuts, walnuts
  • pine nuts
  • sesame seeds
  • pumpkin seeds (pepitas), sunflower seeds
  • linseed (flax seed) and chia seeds.

Nuts and seeds also include products like tahini (sesame seed paste), peanut butter and other nut butters.

Choose plain, unsalted, unroasted varieties.

How much to eat

Try to include some plain unsalted nuts and seeds in your meals every day.

A serve of nuts or seeds is 30 g, or a small handful.

Nuts and seeds are protein foods. Aim for 1–3 serves of protein foods each day (lean meat, poultry, fish, eggs, nuts, seeds or legumes). Read more about serves of protein foods

Tips for adding nuts and seeds into your diet

  • Nuts make a great snack. Choose plain, unsalted, unroasted varieties.
  • Look for peanut butter made without added salt and sugar.
  • Include nuts or seeds for a nutritious addition to a meal. Add almonds or sunflower seeds to a salad, breakfast cereal or use cashews instead of chicken in a vegetable stir fry. Try a handful of almonds sprinkled over yoghurt.

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