5 Nuts Packed With Heart-Healthy Omega-3s

If you're looking for a salty, crunchy snack that's packed with protein and fiber, nuts have got you covered. But nuts are also high in certain healthy fats, which makes them even better for you — and helps keep you full.

All nuts are rich in healthy fats called omega-3 fatty acids, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor.

There are so many reasons nuts "are really good for you," she says, "and they do have benefits for heart health and brain health, but particularly heart health." That's because they contain one particular type of fatty acid that's linked to markers of cardiovascular health.

That said, keep in mind that nuts are calorically dense, Rizzo notes. A serving of any kind of nuts is likely to contain around 200 calories, she says, and it can be easy to eat far more than you intended. Salted nuts, of course, can add a large amount of sodium. And candy-coated or flavored nuts often have added sugar that should be avoided, Rizzo says.

So, while nuts are generally good for you and rich in healthy fats, mixing up the fat-rich foods you eat is ideal. And it will help you get a variety of other nutrients in your diet, too.

Healthy Fats Found in Nuts

All nuts can be considered a good source of healthy polyunsaturated fats, Rizzo explains, specifically omega-3 fatty acids. And there are three types of omega-3 fatty acids out there: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Plant foods, including nuts and seeds, are particularly rich in ALA, Rizzo says, whereas "nuts don't really have a lot of DHA, which is the one that's really beneficial for brain health." You'll find more DHA and EPA in marine sources, including fish, she adds.

Many different systems in your body need omega-3s, including your immune system, cardiovascular system and hormones. Scientists believe these fatty acids have anti-inflammatory properties, Rizzo explains, which is why they can be so beneficial for heart and brain health.

They've been linked to better cholesterol numbers, improvements in blood pressure and overall reduced risk for heart disease, as TODAY.com explained previously.

There are also omega-6 fatty acids, which may have heart health benefits, too, research suggests. You can find these in certain plant oils as well as eggs and some nuts, but most Americans get plenty of omega-6s without trying too hard.

No. 1 Nut With the Most Healthy Fats

You can get some heart-healthy omega-3s from any type of nut. But there's one variety of nuts that comes out on top, Rizzo says.

Walnuts

If you want the top nut for healthy fats, walnuts are the answer, Rizzo says.

A 1-ounce serving of walnuts contains:

• 185 calories

• 4 grams protein

• 19 grams fat, including 2.57 grams ALA

• 4 grams carbohydrates

• 2 grams fiber

• 45 milligrams magnesium

As you can see above, walnuts are particularly high in fat, including healthy omega-3 fatty acids. They also provide some filling protein and gut-healthy fiber, but other nuts contain more, Rizzo says, such as almonds and pistachios.

Walnuts have been linked to better wellbeing and brain health thanks to the omega-3 fatty acids they contain as well as L-arginine, an amino acid that further supports cardiovascular health, TODAY.com explained previously.

Additionally, walnuts have gut health benefits due to the prebiotic compounds they provide, which feed the "good" bacteria in your gut.

Other Nuts Rich in Healthy Fats

While walnuts may be the best nut for omega-3s, here are some other healthy nuts to consider. These also tend to be richer in fats than other nuts, and they provide other beneficial nutrients, too.

Pistachios

The vibrant green color of pistachios comes from their high antioxidant content, making them a great snack choice. A serving of pistachios also provides 6 grams of protein and 3 grams of fiber — plus a dose of heart-healthy omega-3s.

Brazil Nuts

These large nuts aren't just space-fillers. They contain a good amount of ALAs, and they're particularly notable for their high selenium content, which may help prevent cognitive decline, high blood pressure and high cholesterol. Selenium also has benefits for thyroid function.

Pecans

With a buttery, soft taste and texture that's similar to walnuts, it's probably not surprising that pecans are also high in healthy fats. Along with a bit of fiber and protein, pecans also contain a large amount (more than half your daily value per serving) of the essential mineral manganese.

Almonds

Compared to the other nuts on this list, almonds provide a relatively small amount of omega-3 fatty acids. But they do still contain some ALA along with 6 grams of protein per serving, plus fiber and more vitamin E than any other tree nut.

Other Healthy Fat Sources

Keep in mind that, while nuts are generally a good place to find heart-healthy omega-3s, other foods also provide these compounds. Legumes and seeds — especially flaxseeds and chia seeds — are quite rich in these fatty acids.

And don't forget fish sources for omega-3s, which contain a type of fatty acid that has benefits for brain health that isn't typically found in plant foods.