The high fat content in almonds used to deter people from eating them. Fortunately, we’ve wised up to the nutrition in these delicious nuts. Study after study has shown that eating almonds improves cholesterol levels, likely by lowering levels of bad cholesterol in the body. Almonds may also help with weight loss. One study that compared a diet rich in almonds with one that favored complex carbohydrates found that the almond-eating participants maintained their new weight longer.

Watch out: Almonds are a type of tree nut. Some people may be allergic to them. See a doctor if you have any allergic symptoms such as hives or blotches around your mouth or feel stuffed up and sneezy after eating almonds. In addition, raw almonds are the most nutritious; check the label for added fats, salt or sugar.

How to eat: A convenient snack by themselves or chopped over cooked meat or veggies.

— Betsy Q. Cliff