Snack your way to better heart health
(StatePoint)

Getting in better shape usually isn't any fun, typically involving some form of sacrifice as we sweat to lose pounds or eat foods that just don't taste very good.

Instead of making promises to drastically change your diet only to break them a few days later, you can follow the advice of many doctors, chefs and nutritionists and begin to incorporate some fun foods with big health benefits.

Now comes word of a guiltfree indulgence - nuts and tasty nut mixes - that can actually help improve heart health while satisfying snack attack cravings at work, after school or even while watching the big game.

According to researchers at Penn State University and a recent Nurses' Health Study, eating nuts may reduce the risk of coronary heart disease. And nuts contain good fats like those found in olive oil or many types of fish. Of course, who wants to snack on fish or olive oil while watching a favorite sporting event or coming home after a hard day at school?

"Every day millions of Americans crave salty, crispy, spicy, chewy foods that taste rich on the tongue. Nuts are one of those little miracle foods that can satisfy these cravings on their own as a tasty nut mix or by incorporating them into recipes that can sparkle in both the gourmet dining room and the family room," said Chef Danielle Custer who works as a consultant to Sahale Snacks, a maker of gourmet nut blends.

However, if you roast nuts in oil, or combine them with too much salt or unhealthy additives laden with fats and calories, you can be doing more harm than good.

Look for healthful nut mixes that incorporate very little sodium and no transfat, cholesterol or heavily processed sweeteners. Here are some tips from Chef Custer on how to begin to eat your way to better health by incorporating nuts into snacks and meals:

* Replace those greasy chips with nut mixes or nut and fruit blends. Keep a bowl on hand for the family after school and work and before dinner.

* Keep your favorite gourmet trail mix in your desk, purse or car to snack on in place of an unhealthy candy bar when those afternoon cravings hit or if you miss lunch.

* Select a pre-packaged, healthful nut mix to quickly add a gourmet touch to meals - including salads, pastas and stir fry dishes.

* Improve the ordinary by tossing nuts into yogurt, cereal, salads or soups.

* Go gourmet when entertaining, by serving-up wine, cheese and nut mix plates at your next party.

By blending nuts into your diet as a guilt-free indulgence, not only do you get extra crunch, you also benefit from healthful fats, vitamins and fiber.

For more information on the health benefits of nuts, easy and delicious ways to add nuts to your diet and free recipes from Chef Custer on cooking with nuts, visit www.sahalesnacks.com on the Internet.