There are lots of people who love to eat nuts but try to stay away from them because they are so high in calories.

Nuts are high in calories but they are also chock full of heart healthy fat and nutrients according to Tammy Roberts, nutrition and health education specialist, University of Missouri Extension.

“If you look at a nutrition label you will find that one ounce of nuts has between 160 and 200 calories and can have as much as 80 percent of the calories from fat. Most nutritionists would advise you to stay away from something that has that much fat but nuts warrant a closer look,” said Roberts.

Most of the fat in nuts is unsaturated. A high percentage of the fat is monounsaturated fat.

Monounsaturated fat can help reduce total cholesterol and the LDL or “bad” cholesterol while maintaining “good” or HDL cholesterol.

Many nuts, especially walnuts, are particularly good for heart health because they contain omega 3 fatty acids. Omega three fatty acids can reduce the risk of heart rhythm problems reducing the risk of sudden cardiac death. Omega 3 fatty acids may also help reduce triglycerides, reduce blood clotting and help to lower blood pressure.

Almonds, macadamia nuts, hazelnuts and pecans are also considered to be heart healthy.

Nuts contain more than just healthy fat. They are also a good source of protein and fiber and contain other heart healthy vitamins and minerals such as iron, vitamin E, folic acid, niacin, magnesium, vitamin B6, zinc, copper and magnesium.