Answers dietitian, Federal Research Center of Nutrition and Biotechnology, Ph.D. Natalia Denisova:
“Although nuts are high in fat, they can lower bad cholesterol. Because the fat in nuts is healthy. Researchers from many countries, including Harvard, have confirmed the fact that regular consumption of nuts by people aged 60–70 significantly reduces the risk of atherosclerosis and other heart diseases. The leader in the content of omega-3, which is considered the most useful for the heart and blood vessels, is a walnut. You can eat from 30 to 50 g of nuts per day. Maximum 60 g. More is extra calories (100 g of nuts is 500-600 kcal), possibly unpleasant symptoms from the gastrointestinal tract. For example, it is recommended to consume a walnut 5–6 halves of the kernel per day. Almonds or hazelnuts – 10-12 pieces. Pine nuts – a heaped tablespoon.