Nuts are a very popular food. They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan. Despite being high in fat, they have a number of impressive health and weight benefits. Here are the top 9 health benefits of eating nuts.

1 Nuts may significantly lower your risk of heart attack and stroke

Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.

2 Delicious, Versatile, and Widely Available

Nuts can be enjoyed whole, as nut butters, or chopped up on food. They’re healthiest raw or toasted. Store them at room temperature or put them in the fridge or freezer to keep them fresher for longer.

3 High in Beneficial Fiber

Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.

4 May Reduce Inflammation

Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.

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5 Beneficial for Type 2 Diabetes and Metabolic Syndrome

Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.

6 May Lower Cholesterol and Triglycerides

Nuts may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol.

7 May Aid Weight Loss

Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.

8 Loaded With Antioxidants

Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.

9 A Great Source of Many Nutrients

Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.

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