### Tree Nuts and Metabolic Syndrome Tree nuts, such as hazelnuts, cashews, pecans, pistachios, walnuts, macadamia nuts, and almonds, can be a healthy snack choice that may help reduce the risk factors associated with metabolic syndrome. Metabolic syndrome includes conditions like high blood sugar levels, unhealthy levels of bad fats (triglycerides), low levels of good cholesterol (HDL), and a large waist circumference. These factors can lead to serious health issues like heart disease, stroke, and diabetes. Recent studies suggest that replacing fatty, salty, and sugary snacks with raw or dry-roasted tree nuts can positively impact these risk factors. For example, women who ate tree nuts saw a decrease in waist circumference without changing their physical activity or calorie intake, while men experienced changes in their blood insulin levels. Both men and women showed an overall reduction in their metabolic syndrome score and risk. The benefits of tree nuts are largely due to their high content of unsaturated fats, which our bodies can oxidize more rapidly and completely than saturated fats. This means that unsaturated fats are less likely to be stored as body fat. Young adults, in particular, can benefit from incorporating tree nuts into their diet. Metabolic syndrome now affects more than 1 in 5 people between the ages of 20 and 39. Establishing heart-healthy habits during these formative years is crucial for long-term health. Nuts are also convenient and nutrient-dense, providing a good source of protein, fiber, vitamins, minerals, and antioxidants. When choosing nuts, opt for a variety of raw or dry-roasted options without added oils or sugar. Unsalted nuts are preferable, and nut butters are also a good choice as long as they don't contain other oils that might alter their fatty acid profile. Remember, the key is moderation. A small handful of nuts can help keep your diet balanced without leading to weight gain.