Q: I read a report recently indicating that all nuts contain monosaturated fat. I thought this was true only of almonds, and that the rest contain polyunsaturated fat. Am I wrong?

Answer :All popular nuts contain both types of fat- and the good news is that both mono- and polyunsaturated fat are heart-healthy compared to saturated and trans fats. According to the American Heart Asso ciation, Monounsaturated fats and polyunsaturated fats appear to not raise LDL cholesterol; some studies suggest they might even help lower LDL cholesterol slightly when eaten as part of a low-saturated and trans-fat diet. Each type of nut does differ in its proportion of mono- and polyunsaturated fats, with macadamias actually the highest in monounsaturated fat. Walnuts are also high in a special kind of polyunsaturated fatty acid, alpha linoleic acid (ALA), which the body can convert to the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), known for a wealth of health benefits; this is not a very efficient conversion, however, so your best source of omega-3s is still fatty fish like salmon, not nuts. The chart above shows how the fat content (in grams) of one ounce of whole nuts compares by type of nut or legume.

Keep in mind that nuts are only one way to incorporate monounsaturated fats and polyunsaturated fats into your diet. Other ways include using vegetable oils such as soybean and canola in salad dressings and while cooking. Remember that even heart-healthy fats contain calories, so although they may be good for you, thats only when they replace something less-healthy in your diet. Also watch out for added salt in the nuts youre munching– and be aware of the total amount you consume.