Here come the holidays – there goes healthy eating? There’s one goody that will treat you right; just don’t overindulge.

A growing body of research is cracking open the secrets of nuts nutrition; they even bear a health claim from the U.S. Food and Drug Administration for their ability to help reduce heart disease risk.

Healthy nuts Nuts are great sources of natural antioxidant phytochemicals, dietary fiber, and cholesterol-reducing phytosterols. Studies show that when people eat nuts instead of fried foods, their blood cholesterol declines.

Nuts nutrition Nuts may also help control weight; their healthy fats and fiber provide a feeling of satiety and replace other high-calorie snacks in the diet. Potassium, magnesium, and calcium in nuts help control blood pressure, while fiber may protect against colon cancer and other diseases.

Among heart-attack survivors, those who eat nuts have higher survival rates than those who don’t. Nuts may also reduce the risk of Type 2 diabetes.

Healthy nuts for health nuts Nuts are high in mono- and polyunsaturated fats – the kinds that reduce total and LDL cholesterol. Eaten in moderation, they provide benefits without busting your calorie budget, as long as you choose natural or dry roasted nuts and avoid those cooked in oils and loaded with salt. [source: Taste for Life]