Specifically almonds... I have changed my eating habits considerably to diet, lower cholesterol, and be generally healthier. I eat much smaller portions, but I snack through out the day. Almonds are great high protein, high fiber snacks. It's good for keeping lean tissue and losing fat. I get unsalted roasted almonds at Aldi and go through 2 bags a week at work. Ten bucks. It seems to be working; cholesterol is down, BP is down, weight is down. Not as fast as I'd like, but what is?