Almonds play a great role when trying to lose weight. Almonds are rich in Vitamin E, calcium, magnesium, and potassium. They are also a great source of protein and fiber, and low in sugar.

According the the FDA, eating 1.5 ounces of almonds a day will help reduce the risk of heart disease. Since almonds are high in magnesium, this helps prevent heart attacks and hypertension. Studies have also shown that almonds help reduce bad cholesterol and preserve healthy cholesterol. 

Almonds can help you lose weight because the recommended amount, 23 almonds, helps you to feel full and satisfied so you won't over eat. The magnesium in almonds also helps to control and regulate the blood sugar in your body, which is key in reducing food cravings. Almonds have also been known to block the body's absorption of calories, making them the ultimate weight-loss friendly snack. When losing weight, make sure you stick with only 23 nuts a day.

Other great nuts to consume in moderation include cashews and pistachios. Avoid packaged and roasted in oil. Instead, eat any of these raw or dry roasted for the best benefits. Nuts you should avoid, if you can, are pecans and macadamia nuts. These two contain the lowest amounts of protein and the highest amounts of fat.

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