Q: I don't like the taste of raw nuts, so I snack on roasted. Will I get the same health benefits?

A: There are all kinds of nuts, and some are better than others. Nuts are certainly a healthier snack than chips or candy, but they may lose up to 10% of their healthy oils when roasted. And cooking at high temperatures may even cause the formation of chemicals that promote aging. Here's a guide to nut snacking, from most healthy to least:

raw and freshly refrigerated

freshly toasted or dry roasted (in your oven)

roasted in their own fat and salted (in a package)

roasted in partially hydrogenated fat, and even worse if they're sugared.

It takes only eight weeks to change your taste buds, so we urge you to give nuts another chance -- especially since they're linked to a decreased risk of heart disease and cancer. Your best bet? Raw walnuts, almonds and hazelnuts: Walnuts rank highest in healthy omega-3 fatty acids. Check expiration dates, since nuts can go rancid quickly, and store them in the fridge to keep them fresh.

Q：我不喜欢生坚果的味道，因此将它们烤来吃。那么我可以获取同样的有益健康的成分吗？

A：坚果的种类很多，当然它们的有益成分不一。坚果当然是一种比薯条，糖果更健康的零食，但当它们经过烘焙，其中的健康油脂将会损失10%。在高温加工后，将会产生一种加快衰老的化学成分。以下是坚果零食指南：（健康程度依次下降）

冷藏生吃

新鲜时烘焙或晒干后烘焙（置于微波炉中）

在坚果自身的原油中烘焙并腌制（置于在包装中）

在部分氢化的油中烘焙更甚的是加糖

只需要八周就可以改变你的味蕾，所以我们建议你给坚果一次机会——特别是因为它们能降低心脏疾病和癌症的患病率。胡桃，杏仁，榛子中 ，新鲜胡桃在所有坚果中所含Ω-3脂肪酸最高。在购买之前记得检查有效日期，因为坚果很容易变坏。记得放进冰箱冷藏保鲜。