By Carol Smith

Nuts have gone through a recent resurgence in popularity recently. Because they have a high fat and calorie content, they were seen as a food to avoid. Studies, such as one conducted by the University of Toronto, now show they are important for a heart healthy diet. The benefits of nuts include disease fighting antioxidants, nuts contain protein, fiber, as well as mono- and polyunsaturated oils.

Instead of grabbing a high carb snack, like a muffin, grab a handful of nuts instead. While they are high in calories, you’re getting more benefits with nuts than other snack foods.

Here are the health benefits of a handful of nuts:

Walnuts – 185 calories per ounce (about 14 nut halves). Walnuts can lower breast cancer risk, according to animal studies.

Almonds – 169 calories per ounce (about 22 nuts). Almonds reduce insulin resistance and LDL (bad) cholesterol.

Sunflower seeds – 165 calories per ounce (about ¼ cup). Sunflower seeds lower LDL cholesterol.

Macadamia Nuts – 204 calories per ounce (10-12 nuts). Macadamia nuts lower LDL cholesterol

Pecans – 196 calories per ounce (about 19 nut halves). Pecans lower LDL cholesterol.

Pistachios – 161 calories per ounce (49 nuts) May reduce risk of lung cancer, as well as improve HDL (good) cholesterol.

Cashews – 157 calories per ounce (about 20 cashews). Cashews reduce triglycerides and may reduce risk of gallstones.

Peanuts (not a true nut, but a legume from the bean family) – 166 calories per ounce (25-28 nuts). Peanuts help control diabetes and reduces LDL cholesterol.

The trick to getting the benefits of nuts is to limit your consumption to an ounce a day. Also, avoid the salted variety that comes in cans. Don’t be afraid to indulge in a variety of nuts as part of your heart healthy diet.