Once 
shunned for being high in fat and calories, studies now show nuts actually help people lose weight and keep it off. That’s because the fat in most nuts is healthy. Walnuts in particular are a good source of the essential omega-3 fatty acid that protects against heart attacks, cancer, diabetes and depression.
Nuts lower bad cholesterol levels and lower the risk of heart disease and diabetes. “Nuts are also high in heart-protecting oils such as mono unsaturated and polyunsaturated fats, which have been shown to lower bad cholesterol (low density protein's or LDL) levels in the blood.”
Nuts are one of the best plant sources of protein. “They are rich in fiber, plant nutrients and antioxidants such as Vitamin E and selenium. The fiber in them makes people feel full longer, preventing them from snacking through the day.“
In 2003, the Food and Drug Administration (FDA), the 
h claim for almonds, hazelnuts, peanuts, pine nuts, pistachios and walnuts as these nuts contain less than 4gm of saturated fats per 50gm (roughly 1/3cup).
“These nuts are healthy, as long as they are not fried and the intake is limited to 8-10 pieces a day, which is about 60 calories.” “Nuts are better any day than the 60 calories you are likely to get from two teaspoons of sugar in your tea or coffee.”
To get the full health benefits of nuts, eat them rather than foods that are high in
saturated fats, such as biscuits, sugar or namkeen, all of which pack more than 100 calories for two serving (roughly a handful).
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