Research has shown that having walnuts daily can reduce the risk of heart disease and can help in lowering bad cholesterol (LDL) and the C-Reactive Protein.

When you are having a meal that is high in saturated fats, having a handful of raw walnuts can limit the ability of the harmful fat to damage arteries.

Walnuts contain less than four grams of saturated fats per 50 grams. However, all nuts are high in calories, so, having them in moderation is essential.

Walnuts are rich in antioxidants, omega-3 fats and alpha linoleic acid.

Add it to your daily diet
- Begin the day in a healthy way with chopped walnuts in your breakfast cereal.
- Avoid meat in your salads and instead, sprinkle a handful of fresh walnuts on it.
- Give the sausages, eggs and processed meat a miss. Get your protein from roasted walnuts!

Look for the fresh nut
- Shelled walnuts should be brittle. Avoid the rubbery ones. Opt for the ones with a darker skin.

Store them right
- No one likes a rancid walnut. So store them unshelled in the refrigerator for a couple of months.