Latest research from Loma Linda University in California shows that eating 67g a day (about a handful) leads to a reduction of LDL, the bad, artery-clogging type of cholesterol, and an improvement in the good type, HDL. Not only that, it reduces levels of triglyceride, another heart-damaging blood fat, by 10%. This makes sense because, although nuts are high in fat, they are mainly heart-friendly unsaturated fats such as omega-3s, rather than saturated fats which, in excess, can contribute to heart disease.

The US research, reviewing 25 studies from seven countries, isn't the first to pinpoint heart benefits. Other studies have found that nuts reduce inflammation, improve arteries' ability to function and may protect against irregular heart rhythms. Nuts also feature in the Mediterranean diet, long considered among the healthiest in the world - and there are several more benefits.

Packed with protein
We need protein to repair tissues, make hormones, build bones, muscles, cartilage, skin, blood, hair and nails. But we can't store protein so it's a necessary part of our daily diet.

Full of fibre
As well as reducing cholesterol, fibre is good for digestion, prevents constipation and may reduce the risk of bowel cancer. It also fills you up.

Help you stay slim
This might sound odd as they're pretty high in calories - 30g almonds (around 25 nuts) contains just under 170 calories - yet they'll fill you up for ages so you're likely to snack less in the long run. Once I've had my nutty breakfast snack, I find that I don't need anything till lunchtime.

Boost immunity
Nuts are high in antioxidant nutrients like vitamin E and the minerals zinc and selenium, which boost immunity, helping you fight off infections such as colds and flu, more serious disease like cancer, and even changes that lead to premature ageing.

Masses of minerals
Nuts are especially high in a range of minerals, including calcium and magnesium, which help to maintain strong bones - as well as iron to prevent anaemia.

Mood boosters
They contain tryptophan, an amino acid which improves mood and helps you sleep better.

Best choices: A word of warning.
Sorry, but the typical packs of salted nuts you get in pubs are best avoided. The salt content and oily coatings may undo their heart-health benefit. For best results, keep it natural.

Additional research: Madeleine Bailey 

Pic: Mike Coombes