NUTS are one of the power foods that should always be included in the diet, since they are good for the heart.

Nuts, which contain unsaturated fatty acids and other nutrients, are a great snack food, too – in work or in school.

If you have heart disease, eating nuts instead of a less healthy snack can help you more easily follow a heart-healthy diet. Walnuts, almonds, hazelnuts and almost every type of nut have a lot of nutrition packed into a tiny package. It can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in the blood. High LDL is one of the primary causes of heart disease.

What’s in a nut that makes it  heart friendly?

* Unsaturated fats. It’s not entirely clear why, but it’s thought that the “good” fats in nuts (monounsaturated and polyunsaturated fats)  lower bad cholesterol levels.

* Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.

* Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.

* Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.

* Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.

* L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

But remember, always eat nuts in moderation. You may use it as a substitute for saturated fats found in meats, eggs and dairy products.

According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. But again, do this as part of a heart-healthy diet. Just eating nuts and not cutting back on saturated fats found in many dairy and meat products won’t do your heart any good. And if you eat nuts covered with chocolate, sugar or salt, you are blocking its healthy benefits.