It’s time to go nuts – eating them that is. Studies show that making nuts – almonds, pecans, walnuts and the like – a regular part of your daily fare offers an array of health benefits. According to research studies, eating a one-ounce serving of nuts daily (or at least 4 to 5 days a week) may:

• lower total circulating cholesterol levels and in particular, the bad carrier LDL, which damages artery walls
• lower risk for heart disease by also reducing levels of fat in the blood
• aid in controlling blood sugar levels in people with diabetes
• reduce hunger levels and assist in weight control

Researchers suggest that nuts’ health benefits come from the fact they contain mostly liquid or heart-healthy fats. Nuts like almonds are also rich in vitamin E and other antioxidants that may protect both your heart and brain from aging.

You can easily add nuts to your diet by tossing a small handful over your whole grain cereal, atop yogurt, as a garnish on side dishes such as steamed veggies or toast nuts slightly and toss into a mixed green salad. But since nuts average about 170 calories per one-ounce serving, you will need to balance these extra calories by watching portion sizes of other foods.