Recent research shows that people who eat certain types of nuts every day lower their risk of developing a variety of serious health conditions, including cardiovascular disease, diabetes and cancer.

In a study of more than 13,000 people published in December 2011 in the Journal of the American College of Nutrition, researchers compared the health of study participants who ate an average of 2 ounces (a quarter of a cup) a day of tree nuts compared to folks who didn't. Tree nuts are almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.

The nut eaters had several factors indicating better health than the non-nut eaters. Nut eaters had higher levels of "good" HDL cholesterol, lower levels of "bad" LDL cholesterol, lower levels of C-reactive protein (a biomarker for several chronic health problems), better blood pressure levels and lower blood sugar. 

In addition, the participants who ate the tree nuts weighed less, even though nuts are thought of as a "fatty" food. But research shows tree nuts contain “good,” nonsaturated fats and are also packed with important vitamins and minerals.

According to a 2010 review published in the journal Nutrients, nuts can help control inflammation, which contributes to many diseases, and insulin resistance, which can cause diabetes and heart disease. Researchers found that noshing on nuts also helps reduce the risk of cancer and metabolic syndrome, which is a precursor for diabetes and cardiovascular disease. 

The bottom line is that nuts are a great healthy snack that can be incorporated into your daily diet. And don’t worry if the nuts are salted, because research shows that a reasonable daily intake of salt can actually protect your health.