-- Nuts get mixed press. They're high in fat so stay away from them, say some nutritionists, while others claim nuts should be part of a regular balanced diet. So what are the facts about nuts?

Calories

Nuts are high in calories. Just 15 cashew nuts, for example contains 180 calories. They are also very tasty which means once you start snacking on them it's hard to stop. They can also be high in salt, and make you thirsty which means there's potential to pack even more calories into the snack if you team them with a drink.

Heart disease

Putting aside the question of calories, nuts have some terrific health benefits. Nuts contain mostly monounsaturated and polyunsaturated fats (good fats), which lower cholesterol, thus reducing the risk of heart disease. Women who eat nuts more than four times a week are 40 per cent less likely to die of heart disease according to a 1996 Iowa Women's Healthy Study.

In 1998 the Harvard School of Public Health found a similar result in another group of women subjects. Men also benefit. In 2002, the Physician's Health Study found that men who consumed nuts two or more times per week had reduced risks of sudden cardiac death.

Other healthy benefits

Nuts contain zinc for growth and wound healing, and manganese, which protects against free radicals. All nuts are a good source of vitamin E, an important antioxidant.

They also provide magnesium, which helps maintain bone structure, and chromium, which ensures that insulin functions properly. They are high in fiber and phytochemicals both of which help protect against cancer and other chronic diseases.

What sorts of nuts are good for you?

The FDA (Food and Drug Administration) in the U.S. has approved health claims for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g. When eating these nuts you should lay off the salt and limit yourself to a small handful.

A good snack option

Nuts are a great substitute when you're craving a snack such as potato chips or chocolate. Nuts can be used as substitute for chocolate when baking biscuits or crushed to make paste and spreads such as peanut butter.

When to avoid nuts?

Nuts are among the most common cause of allergies so avoid them if you think they won't agree with you. Roasted and shelled nuts have a lower shelf life than whole nuts. Try a taste test and if stale, discard.