Many studies from around the world have shown that people who eat nuts regularly cut their risk of heart disease by as much as half compared to those who rarely or never eat nuts. Recently, several studies have found that 1 to 3 ounces (2 tablespoons to 1/4 cup) a day of walnuts or almonds, in particular, can lower blood cholesterol, as well as levels of other substances in the blood (including apoliprotein) that have been linked to heart disease. Toss nuts in salads, add them to grains, or sprinkle them on a bowl of soup. Read more about nuts in Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love. Here’s a recipe to spice up your nuts!

Spicy Cashews
2 tablespoons canola oil
½ teaspoon chili powder
½ teaspoon ground cumin
Dash of ground cinnamon
Pinch of sugar
¼ teaspoon salt
¼ teaspoon garlic powder
2 teaspoons Worcestershire sauce
1 teaspoon freshly squeezed lime (optional)
2 cups (about ½ pound) cups unsalted, cashews

1. Preheat oven to 300º F.
2. In a medium bowl, combine all of the ingredients except the nuts and mix. Add the nuts and mix until they are well coated.
3. Line a baking sheet with foil. Evenly spread out the nuts and bake for 25 minutes, stirring every 10 minutes or so.
4. Remove the nuts from the oven, cool completely, and store in an air-tight container at room temperature.

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