Adding nuts to a dish offers a crunchy texture and more flavor, but did you know that nuts can also boost your heart health? In fact, a recent study shows that people who eat nuts and seeds instead of meat as their main source of protein have a lower risk of heart disease.

“Nuts are packed with Omega-3 fatty acids that are good for your heart health and joints, as well as protein and fiber, which help you stay full longer,” said Meaghan Butler, RD, a registered dietitian. “Just a small amount  — about 1/4-cup per serving — is enough for a filling snack, helping you to cut calories and keep a healthy weight.”

Try this tasty Brussels sprout and pecan recipe to add more nuts into your diet.

Roasted Brussels Sprouts with Pecans

Serves: 8


  1. 2 pounds Brussels sprouts
  2. 1 cup pecans, roughly chopped
  3. 2 tablespoons olive oil
  4. kosher salt and black pepper


  1. Heat oven to 400 degrees F. On a large rimmed baking sheet, toss the Brussels sprouts, pecans, oil, garlic, salt and pepper. Turn the Brussels sprouts cut-side down.
  2. Roast until golden and tender, 20 to 25 minutes.

Nutrition Facts

(Per serving: 1/8 of recipe)

  • Calories: 168
  • Fat: 13 g
  • Carbohydrates: 11 g
  • Sodium: 146 mg
  • Protein: 5g
  • Fiber: 5g
  • Sugar: 3g

Eating a heart-healthy diet is just one great way to keep your heart in good shape.

Meaghan Butler, RD, LDN

Meaghan Butler, RD, LDN

Registered Dietitian

Meaghan is a registered dietitian and outpatient diabetes educator at Adventist HealthCare Washington Adventist Hospital.

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