Go Nuts!

Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium.  Nuts are also high in plants sterol and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.

Walnuts
Walnuts are especially great because they have high levels of omega-3 fatty acids.
Omega-3 fatty acids are also found in fatty fish like tuna and salmon. We know that omega-3 fatty acids lower levels of triglycerides, a type of fat in the bloodstream. Experts are not exactly sure how. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce swelling throughout the body.

Almonds
Many studies show that almonds have real health benefits too. Almonds are a good source of protein and are high in antioxidants, magnesium, potassium, calcium, iron as well as vitamin E. Like other nuts, they also provide a good source of monounsaturated fat (the good fat that is needed for heart health).
In a 2002 study, one researcher tested 27 men and women with high cholesterol over three months. People who ate about a handful of almonds a day lowered their bad LDL cholesterol by 4.4%. Those who ate two handfuls lowered it by 9.4%. The results were published in the journal Circulation.
Studies presented at the 2006 Obesity Societies Annual Scientific Meeting (NAASO) showed evidence that almonds help to satisfy hunger. In fact, eating a handful of almonds a day could play a valuable role in weight management.

Brazil Nuts
Another must are Brazil nuts. A recent study conducted at the University of Illinois in the US suggests that Brazil nuts may play a vital role in preventing breast cancer. According to the scientists who carried out the study, this benefit is probably a result of the high amounts of selenium they contain.
Selenium is a powerful antioxidant that helps neutralise harmful free radicals that can attack healthy cells and increase the risk of serious conditions like heart disease and cancer — including breast cancer as already mentioned, and lung, bowel and prostate cancer.

Cashew Nuts
Cashew nuts are significant sources of (1.) iron, essential for red blood cell function and enzyme activity, (2.) magnesium, which promotes energy release and bone growth, (3.) phosphorus, which builds bones and teeth, (4.) zinc, essential to digestion and metabolism and (5.) selenium.
The list of health benefits attached to each individual nut is endless.

Peanuts
Technically legumes, peanuts are a concentrated source of monounsaturated fats. A 2003 study published in the Journal of the American College of Nutrition showed regular consumption of peanuts lowers triglycerides and improves diet quality by increasing nutrients known to be protective against cardiovascular disease. Peanuts contain all nine essential amino acids. In addition, peanuts contain the antioxidant resveratrol (A natural compound found in grapes, mulberries, peanuts, and other plants or food products, especially red wine, that may protect against cancer and cardiovascular disease by acting as an antioxidant, antimutagen, and anti-inflammatory).

Hazelnuts

Hazelnuts' rich taste and sense of indulgence sometimes overshadows their nutritious bang―they're an excellent source of vitamin E, fiber, B vitamins, and antioxidants. Hazelnuts are especially high in proanthocyanidin-containing antioxidants that may help reduce the risk of cardiovascular disease, lower blood pressure and delay the onset of dementia (Significant loss of intellectual abilities such as memory capacity, severe enough to interfere with social or occupational functioning).

Pistachios
The pistachio is one of the oldest edible nuts and one of the most dense protein sources at 6 grams per ounce, with cystine being the limiting amino acid. This little nut also comes out on top in fiber content, with as much as 3 grams per ounce, putting pistachios on par with oatmeal. Pistachios are also the only nut to contain a significant amount of the carotenoid lutein, which has been associated with a reduced risk of age-related macular degeneration.