• They taste great (most important)
• They’re insanely healthy
• They’re portable
• They’re non perishable
• Lots of data suggests those who eat them daily weigh less
• Similarly, data shows that those who eat raw nuts reduce their risk of heart disease.

Sound like winners in my book!

In fact, in 2003, the FDA awarded tree nuts (pistachios, almonds, walnuts, etc) a qualified health claim: “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
There needs to be a significant amount of supportive evidence to “earn” a claim like this … that says something.

Here’s an example of one study with pistachios – it was published in the American Journal of Clinical Nutrition – and reported that two handfuls of pistachios/day with participants lowered the “bad” cholesterol, LDL by 12%, and when adding 3 ounces per day (a few servings) they raised the “good” cholesterol, HDL. 

The benefits appear to be coming from the fiber, high levels of antioxidants, and a compound called phytosterols.  All great stuff!

And you know another benefit with pistachios in particular – when you buy in shell pistachios, it takes you longer to eat them, so you’re less likely to overeat. 

Remember, while super healthy, all nuts are a very concentrated source of calories – so portion control is still important!

There are similar studies about other nuts – almonds, walnuts, and so on.  Variety is the key to get the greatest benefit from the varied nutrients and compounds.  While it's common for pistachios to be sold in shell, other nuts are sold like that too — give them a whirl, break out the nut cracker, and you'll be monitoring portions without even thinking about it!

• Try them as a snack with a piece of fruit
• Add them to yogurt or cottage cheese
• Top oats with raw nuts
• Add them to a salad

There are a ton of options – they should be part of your everyday diet (as long as you’re not allergic).