While all nuts offer impressive nutrition benefits, walnuts just may be a cut above the rest. The combination of monounsaturated fats, omega 3-fatty acids, antioxidants, and fiber make them one of the most nutritious nuts around. In fact, walnuts have higher amounts of omega 3s than any other nut.

People with diabetes are at an increased risk for developing cardiovascular disease. High HDL cholesterol levels and low LDL levels correspond with a lower risk of cardiovascular disease. A 2004 study (published in Diabetes Care) of 58 adults with diabetes found that eating an ounce of walnuts each day, in addition to a healthy diet, helped increase HDL levels and reduce LDL levels by 10%.

In addition, a more recent study of 24 adults with type 2 diabetes (published in the February 2010 issue of Diabetes Care) found that eating 2 ounces of walnuts every day for 8 weeks improved cardiovascular function more in participants compared to those who followed their regular diets. This study looked specifically at the effect of walnuts on endothelial function—a measure of how well blood vessels can dilate and increase blood flow, and a predictor of cardiovascular risk in adults with type 2 diabetes. The researchers found significant improvement in endothelial function—which consequently lowers the risk of cardiovascular disease.

Additional research has confirmed that when people with diabetes eat walnuts along with a low-fat diet, they find a greater improvement in heart health than those who follow a low-fat diet alone.

Experts recommend eating 11/2 ounces of walnuts per day as part of a low-saturated fat and low-cholesterol diet. Since walnuts contain a great deal of healthy fat, they also contain a lot of calories. So, instead of simply adding them to the diet, replace foods high in saturated fat—like meat, eggs, and dairy—with walnuts.

For example, instead of a bag of chips, snack on a few walnuts. The mixture of fat and protein will keep you full all afternoon. Or, replace the chicken or steak in your salad with walnuts to get a healthy crunch with plenty of protein. And for a perfect blend of sweet and satisfying, try this refreshing salad with chopped walnuts.

Apple-Walnut Salad with Blue Cheese- Honey Vinaigrette

1/4 cup chopped walnuts 1 tablespoon white wine vinegar 2 teaspoons olive oil 2 teaspoons honey 1/4 teaspoon salt 1/8 teaspoon black pepper 2 tablespoons crumbled blue cheese 1 large head Bibb lettuce, separated into leaves 1 small Red Delicious or other red apple, thinly sliced 1 small Granny Smith apple, thinly sliced

1. Place walnuts in small skillet over medium heat. Cook and stir 5 minutes or until fragrant and lightly toasted. Transfer to plate to cool.
2. In small bowl whisk vinegar, oil, honey, salt and pepper until well blended. Stir in cheese.
3. Divide lettuce and apples evenly among 4 plates. Drizzle dressing evenly over each salad; top with walnuts.
Makes 4 servings

Nutritions per Serving:
Calories 147, Total Fat 8g,
Saturated Fat 2g, Protein 3g,
Carbohydrate 18g, Cholesterol 3mg, Dietary Fiber 3g, Sodium 207mg

Dietary Exchanges:
1 1/2 Fat, 1 Fruit, 1 Vegetable