Why You Should Go Nuts for Nuts

There are several reasons you’ll find nuts on nearly every smart-snacking list. First of all, they’re easy to pack if you’re on the go, or to keep on hand in an office drawer or pantry. Plus, in addition to protein and other nutrients, all nuts contain cholesterol-lowering fiber, which makes you feel full longer and helps you eat less, according to the Mayo Clinic.

“A small handful can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals,” says Joy Bauer, RDN, the author of several books and a nutrition and health expert for the Today show.

Nuts have been linked to lots of big health benefits. Along with “good” fats that may lower your LDL, or “bad,” cholesterol and triglyceride levels, many nuts also contain heart-healthy omega-3 fatty acids and vitamin E, which may help prevent the buildup of plaque in the arteries, notes the Mayo Clinic.

In one review from 2023, researchers found that higher consumption of nuts was linked with a 24 percent lower risk of heart disease.

Other research on women age 70 and older found that eating more nuts during the six years of the study was linked to better overall cognition for the women. Another analysis, of nearly 120,000 individuals, found that people who reported eating nuts more frequently lived longer than those who ate nuts less often.

Just remember to mind your portions, as nuts are still a calorie-dense food, per the Mayo Clinic. A serving of nuts is about 1 ounce (oz), or a small handful, according to the U.S. Department of Agriculture (USDA).

So, are all nuts created equal? While all nuts contain fiber and protein, each variety also has its own unique health benefits. That means the bigger variety you include in your diet, the better — as long as whatever you choose isn’t coated in chocolate, sugar, or salt (which can cancel out some of the health perks), notes the Mayo Clinic.

Here’s what you should know about all the ways each type of nut can help your health.