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Researchers have proved that nuts are good for your heart. Taking 3 walnuts everyday can reduce the cardiovascular risk. Research says that almonds have antioxidants  leading to decreases in circulating oxidized LDL which helps to keep the arteries clear of plaque. When you are having a meal that is high in saturated fats, taking a handful of walnuts can reduce the harmful effects. Research has shown that having walnuts every day can reduce the risk of heart illness and can help in lowering bad cholesterol (LDL) and the C - reactive protein. Walnuts are rich in antioxidants, omega-3 fats and alpha linoleic acid.  Nuts and seeds also help to reduce weight Animal studies have proved that walnuts protect against breast cancer and prostate cancer . Walnuts contain less saturated fat. However, all nuts are high in calories, so, eat them in moderation. Look for the fresh nut - Shelled walnuts ought to be brittle. Avoid the rubbery ones. Go in for the ones with a darker ski