Walnuts are low in saturated fat and high in both polyunsaturated and mono-unsaturated fat. They are an excellent source of omega-3 and omega-6 fatty acids, particularly when bought in their shells and eaten while fresh. Walnuts are a good source of protein, vitamin B1, B6, folate and vitamin E. Research has found that eating regular amounts of walnuts or almonds reduces bad cholesterol (LDL) in the blood.

Almonds are an excellent source of monounsaturated fat, the same type of fat found in olive oil that has positive health benefits. Consumption of monounsaturated fat is linked with reduced cardiovascular disease.

Almond meal comes from ground almonds and generally contains no other ingredients. Almond meal is a common substitute for wheat flour in baked goods, which is helpful for people following a diet low in carbohydrates.

Almonds have the highest protein content of any nut and are a valuable food for vegans and vegetarians. Almonds are rich in minerals, magnesium, potassium, phosphorous and especially high in calcium. Almonds are high in mono-unsaturated fat which helps to lower cholesterol, especially the bad cholesterol (LDL). Almonds contain a high degree of oleic acid, which is believed to be the ingredient in olive oil that protects against heart disease.