By Real Simple
Updated January 07, 2011
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Walnuts are high in healthy omega-3 fatty acids, making them especially susceptible to rancidity. When buying unshelled walnuts, it’s best to keep them in the refrigerator or the freezer. Popular in baked goods, versatile walnuts add crunch to salads or savory dishes.
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A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).

Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts.

Whole-Grain Pasta

Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain”: It may be made with a number of grains, but they aren’t necessarily whole ones.

Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Wheat Spaghetti With Asparagus.