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Packed with unsaturated fat, protein, and nutrients here are the healthiest types of nuts-including a complete nutritional breakdown of each one. Read all about the latest gym openings, healthy events, and fitness trends in our twice weekly Wellness newsletter. Whether you’re consuming them in butters, milks, baked goods, sauces, or just out of the container, there’s no denying that nuts have taken over as one of the most popular health foods-but sometimes it’s hard to know which ones are the healthiest types of nuts.Not only are nuts extremely versatile, but they’re also a nutritional powerhouse. They contain high levels of unsaturated fatty acids and may help reduce low-density lipoprotein ("bad") cholesterol levels-both of which can help improve heart health. In addition to healthy fats, nuts also contain fiber, protein, and a variety of vitamins and minerals. If this wasn’t reason enough to snack on nuts, researchers from Harvard conducted a 30 year study in which they found nuts to reduce mortality by 15 percent when eaten five to six times a week, and by 20 percent when eaten more than seven times a week.

Below you’ll find the healthiest types of nuts, plus their nutritional breakdown and some suggestions for how to incorporate them into your daily diet. All nutrition information is based on one ounce of nuts, which is roughly a handful. Total Fat: 14.2 gramsAlmonds are not only one of the most readily available nuts for snacking, but those with dairy sensitivities also tend to turn to almond milk. Almonds are packed with nutrients including fiber, riboflavin, and magnesium. Total Fat: 19 gramsBrazil nuts are unique because they contain very high levels of selenium. Selenium is an important nutrient for immune health, reproductive health, and metabolism. It may also help lower Glyco Care Blood Sugar Formulanatural glucose support sugar levels, making brazil nuts a good snack for those with insulin sensitivities.It’s easiest to find Brazil nuts in their true nut form-it’s not very common to find them as a butter or milk. Total Fat: 13.1 gramsCashews have less fiber and protein than almonds and peanuts, but are a good source of magnesium, which plays a significant role in heart health, bone health, and energy levels.For those that are trying to follow a vegan or vegetarian diet, cashews are an extremely versatile ingredient.

Because of their subtle flavor and soft texture, Glyco Care Blood Sugar Formulanatural glucose support they’re a great substitute for dairy products. Total Fat: 17.7 gramsHazelnuts provide a significant dose of antioxidants, with the highest concentration of antioxidants being phenolic compounds. Total Fat: 21.6 gramsHigher in calories and fat, macadamia nuts make for a long-lasting snack when you need to stay full for a longer period of time. Good for people with diabetes or other insulin-related issues, macadamia nuts have a low sugar and carb content. Total Fat: 14.2 gramsPeanuts are technically not a nut, they’re considered a legume because they do not grow on trees, but for brevity’s sake we’re including them on this list of the healthiest types of nuts. They tend to be higher in protein, like other legumes such as lentils and peas, with protein making up about 22-30 percent of their caloric content. They also contain high levels of biotin-good for hair, skin, nails, and during pregnancy-as well as copper, niacin, and folate.Because peanuts are not a tree nut, they tend to be more affordable than almonds or other nuts.

Total Fat: 21.1 gramsWe’re used to seeing pecans in baked goods, but they’re delicious (and nutritious) even when not coated in sugar. Pecans are lower in carbs then other nuts, about four grams per one ounce serving, making them a great option for people who are on any type of low-carb diet. Total Fat: 13 gramsPistachios are rich in vitamin B-6, which is essential for blood sugar regulation and hemoglobin production. They are also full of antioxidants, like many other nuts, but in one study it was found that the stomach is able to more easily absorb the ones from pistachios.If you buy shelled pistachios, it may also help you practice mindful eating. This is why walnuts are often linked not only to heart health, but also brain health too.Try using walnuts in a new style of salad with our Fall Salad recipe or make some Homemade Cranberry Orange Granola.