Cashews - Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes. Studies of diabetic patients show that monounsaturated fat, when added to a low-fat diet, can help to reduce high triglyceride levels. Triglycerides are a form in which fats are carried in the blood, and high triglyceride levels are associated with an increased risk for heart disease, so ensuring you have some monounsaturated fats in your diet by enjoying cashews is a good idea, especially for persons with diabetes.
Cashews are rich in iron, phosphorus, selenium, magnesium and zinc. They are also good sources of phytochemicals, antioxidants, and protein. Cashews are high in healthy fats, cholesterol free and their high antioxidant content helps lower risk of cardiovascular and coronary heart diseases. They are rich in magnesium which work with calcium to help with bone health. The magnesium in cashews helps lower blood pressure and helps prevent heart attacks.