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Walnut butter "Of all the nut butters, walnut butter has the most omega-3 fatty acids," Andrea says. The healthful fat ratio helps lower LDL cholesterol, increase HDL cholesterol, and reduce inflammation. The hitch: Walnut butter is lower in protein and fiber than other nut butters. Use walnut butter as a base for smoothies or spread it on cranberry walnut toast.
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Once reserved for peanuts and only used as sandwich filler, nut butters are increasingly replacing mayonnaise, cream cheese, and other tasty spreads that typically grace your favorite bread—and for good reason. "Nut butters contain a mix of nutrients including fiber, protein, B vitamins, phosphorous, zinc, and vitamin E," explains Andrea Hasson, a registered dietitian at the Cedars-Sinai Nutrition
There's no doubt that the number of nut butters appearing on grocery shelves is ballooning. But more important than the type of nut butter you choose is what appears on the ingredients list. "Choose products that have only one ingredient—your nut of choice—and skip butters that contain excess salt and sugar as well as partially hydrogenated or hydrogenated oils," Andrea says. "If the product says, 'no stir,' it's likely the manufacturer added rapeseed oil or palm oil for easy spreading. It's those hydrogenated oils that aren't good for us and can increase bad cholesterol levels." The bottom line: Eat the butter you like, as long as you choose a natural butter that requires stirring.