If you're like most people, it may be hard to wrap your head around the fact that eating high-fat, high-calorie nuts is not only very good for you (unless you're allergic of course), but eating them in moderation (an ounce or about handful a day) will not cause weight gain.

Many recent studies have shown the health benefits of nuts. They're packed with protein, fiber, monounsaturated fats, vitamin E, folic acid, magnesium, copper and antioxidants and although they're high in fat, it's the unsaturated, heart-healthy kind. Research shows that diets containing nuts can reduce the risks of heart disease and type 2 diabetes, and help control weight. A 2016 analysis of 29 studies (and up to 819,000 people) revealed that 20 grams of nuts a day—equivalent to a handful—can cut the risk of heart disease by nearly 30%, the risk of cancer by 15% and the risk of premature death by 22%.

Nuts are delicious on their own, or as a topping for oatmeal and yogurt, added to quick bread and cookie batter, and blended into smoothies and sauces like the pesto, below.

Walnuts for the win: They contain more omega-3 fatty acids and antioxidants than other nuts, plus com-pounds that fight inflammation and protect your gut.

The Health Benefits of Nuts:
Improve cholesterol. The unsaturated fat in nuts helps lower LDL (bad) cholesterol and raise HDL (good) cholesterol. All nuts contain fiber, which also helps lower your cholesterol. In addition, fiber is thought to play a role in preventing type 2 diabetes.
Prevent arrhythmias. It's well known that omega-3 fatty acids are found in fish, but many nuts are rich in omega-3 fatty acids, too. Omega-3s are thought to help your heart by preventing irregular rhythms that can lead to heart attacks.
Reduce blood clotting. There is evidence that those omega-3s may work much the same way as aspirin does to keep blood from clotting.
Relax blood vessels. Nuts are rich in arginine, an amino acid needed to make a molecule called nitric oxide that relaxes constricted blood vessels and eases blood flow. The vitamin E in nuts may help stop the development of plaques in your arteries, which can lead to chest pain, coronary artery disease or a heart attack.
Help you feel full. All that fat, fiber, and protein means nuts are more likely than foods high in carbohydrates to make you feel full. For that reason, people who eat nuts regularly are less likely to be overweight or obese than those who don't.

It's best to eat nuts raw or toasted—in the oven or in a dry skillet. Avoid packaged nuts roasted in vegetable or seed oils, as well as those with added sugar. The nutrition label on store-bought nut butters should list only nuts.

Basil-Walnut Pesto
Try over pasta, roasted veggies or grilled chicken

2 cups packed fresh basil leaves
½ cup coarsely chopped walnuts
½ cup freshly grated parmigiano-reggiano
½ cup good extra virgin olive oil
2 large garlic cloves
2 TBSP fresh lemon juice
salt and pepper to taste

Pulse together basil and walnuts in a food processor. Add garlic and olive oil. Pulse again. Add cheese, lemon juice and salt and pepper. Pulse until just blended. Scrape down the sides with a rubber spatula and pulse a few more times. Store in an air-tight container in the refrigerator. Add more olive oil before serving.

For more whole-food recipes and ideas, check out my Instagram @goodfoodrx.

The Health Benefits Of Nuts