Eat Nuts regularly

  Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias,
pecans, pine nuts, pistachios and walnuts are all nuts that are packed full
of beneficial nutrients for good health. Enjoying nuts regularly as part of a healthy diet
has been shown to benefit the heart1–5 and may reduce the risk of developing type 2 diabetes6–8
and help with weight management9. Eating a small regular serve of nuts can have benefits for
weight management and nuts naturally contain a broad range of important vitamins, minerals,
antioxidants and other phytochemicals helping you achieve a balanced diet.

• Nuts are rich in energy and nutrients. Nuts nutrition loaded with excellent source of monounsaturated fatty acids such as oleic and palmitoleic acids, which help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol". Research studies suggest that Mediterranean diet that is rich in monounsaturated fatty acids helps to prevent coronary artery disease, strokes by favoring healthy blood lipid profile.
  
  
• They are rich source of all important omega-3 essential fatty acids like Linoleic acid, α-Linolenic acid (ALA), Eicosapentaenoic acid, Docosahexonic acid etc. Research studies have suggested that n-3 or ω-3 fatty acids by their virtue of anti-inflammatory action helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Omega-3 fatty acids also offer some benefits in conditions such as rheumatoid arthritis and in cases of Schizophrenia, depression and Alzheimer’s disease.