Sometimes snacking gets a bad reputation, but it can be a secret weapon in the quest to eat healthier if you choose the right foods to nibble on.

One of my go-to snacks is a handful of almonds. Not only do they satisfy hunger, but they can be a heart-healthy choice when eaten in moderation.

Research published recently in the Journal of Nutrition showed that snacking on almonds instead of a high-carb snack can help increase levels of high-density lipoprotein (HDL) (otherwise known as the “good cholesterol”) and improve the way HDL carries cholesterol from the body. Studies already have shown that almonds can help reduce low-density protein (LDL) (known as “bad cholesterol”) levels.

I often keep a small bag of almonds and raisins in my purse to stave off hunger pangs. If I’m running errands and I get too hungry, I’m more likely to make less healthy food choices. It’s good to know that more evidence touts the benefits of these tasty nuts!