"Omega threes in walnuts boost HDL levels," explains licensed dietitian nutritionist Danielle Crumble Smith.
High-density lipoprotein is "good cholesterol." HDL cholesterol transports blood cholesterol to the liver for elimination. High HDL levels reduce heart disease and stroke risk.
Walnuts boost memory, learning, motor coordination, anxiety, and locomotion, according to research.
Almonds are abundant in fiber, protein, and vitamin E, which fights free radicals to protect cells. Free radicals are unstable, reactive chemicals that damage, age, and illness cells.
"The more antioxidants you have, the better your body can protect itself," Crumble Smith explains.
Adding any nuts, beans, or seeds to your diet can improve it. Pecans and macadamia nuts offer less protein than other nuts, although nuts are a rich source.
Despite their deliciousness, a handful of almonds may not fill our stomachs. Crumble Smith thinks this makes overeating nuts and nut butter simple.
"Find ways to incorporate weight loss into a meal so you're not relying on nuts or butter to fill you up," she advises. "You can enjoy that as a healthy fat while filling up on other ingredients."