Some people are afraid of nuts because of their fat content! Don’t be afraid to eat healthy fats! Healthy fats are essential to include in your everyday eating life and are specifically packed with important nutrients that provide your body with the energy it needs while also supporting a healthy heart!

Nuts are not only nutrient dense, but so easy to carry around for an on-the-go nutrient dense snack that will keep you satiated until your next meal! You can have them whole or as a nut butter, spread on celery sticks, sliced apples or bananas. You can even sprinkle them on salads, pastas, pizzas and sandwiches for added crunch.

The American Heart Association recommends eating four 1.5-ounce (about a handful) servings of unsalted nuts per week, and the U.S. Food and Drug Administration says that eating 1.5 ounces of nuts per day may reduce the risk of heart disease.

Let’s take a look at 5 health benefits of nuts!

1. Fat: People have been scared of fat for so long, but fat is necessary to support many body functions! It’s recommended that 20-35% of your total calories should come from fat. Consuming healthy fats, such as nuts, will also improve your satiety helping you stay full longer after a meal.

2. Protein: Nuts are packed with protein! You need protein in your diet to support growth, repair cells and make new cells. Protein is important to have at every meal and snack as it increases satiety and helps you stay full longer after a meal. Just 1.5 oz of mixed nuts has 9 grams of protein. Protein increases satiety helping you stay full longer after a meal.

3. May Lower Cholesterol and Triglycerides: A variety of nuts appear to raise “good” HDL cholesterol while reducing total and “bad” LDL cholesterol which may decrease your risk for heart disease. Specifically, almonds, hazelnuts, peanuts, pecans, pistachios and walnuts.

4. May Reduce Inflammation: Eating nuts may help reduce inflammation! Inflammation in the body can be caused from bacteria, injury, and/or other potentially harmful pathogens. Long-term inflammation may increase disease risk.

5. Fiber: Fiber supports healthy gut bacteria and eating it regularly may reduce your risk of diabetes and obesity. Eating fiber-rich foods also keeps you feeling full for longer which may decrease your caloric intake. It’s recommended that women consume 25 grams of fiber each day and men 38 grams each day. In 1.5 oz of mixed nuts there is a whopping 3 grams of fiber, perfect for a snack! This provides your body with 7-12% of your daily fiber needs!