Go nuts

A traditional Mediterranean diet with a daily serving of mixed nuts may help manage a range of risk factors linked to heart disease. A Spanish study of over 1,000 older adults found that a Mediterranean diet enriched with 30 grams a day of nuts (three of each of the following: almonds, Brazils, cashews, walnuts and pistachios) could help control abdominal fat, high cholesterol, high blood pressure and high blood sugar. Nuts are a good source of fibre, arginine (an essential amino acid), potassium, calcium and magnesium.

Salas-Salvadó et al., 2008. Effect of a Mediterranean diet supplemented with nuts on metabolic syndrome status: one-year results of the PREDIMED randomized trial. Archives of Internal Medicine. 168 (22) 2449-2458.