Crunchy, flavorful and full of nutrients, pistachios aren’t just a tasty snack – they’re packed with health benefits that make them a great addition to your diet.

Whether you want to support your heart health, manage your weight, or just boost your overall nutrition, pistachios have a lot to offer. Here’s why adding them to your snack routine might be a smart (and delicious) move.

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1. They’re good for your heart.

When it comes to your heart, pistachios are one of the best nuts you can eat.

“They’re high in monounsaturated fats, which can help lower LDL (bad) cholesterol and reduce the risk of heart disease,” says Shannon Haynes, RD, a registered dietitian with Hartford HealthCare at Backus Hospital. “They’re also packed with antioxidants that help fight inflammation and prevent cell damage.”

And if you opt for unsalted or lightly salted pistachios, they may also help lower blood pressure.

> Related: 4 Reasons to Eat More Hummus

2. They keep you feeling full for longer.

Trying to reduce your overall calorie intake? Pistachios are the perfect snack to help you feel satisfied between meals.

“With six grams of protein and three grams of fiber per ounce, pistachios help keep you full. And with only 160 calories per ounce (about a small handful), they’re one of the lowest calorie nuts,” says Haynes.

And if that’s not enough, pistachios also support your digestive health.

“The fiber in pistachios also gives them a prebiotic quality. This means they feed the good bacteria in your gut, and help you keep a healthy microbiome,” Haynes adds.

3. They help regulate your blood sugar.

If you’re watching your blood sugar, pistachios are a great place to start.

“Thanks to their combination of fiber, protein and healthy fats, pistachios won’t significantly raise your blood sugar. A few studies have even found that they may lower it,” says Haynes.

Pistachios are also a good source of vitamin B6, which plays a key role in brain function, mood regulation and red blood cell production.

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Ready to add more pistachios to your diet? Here’s how to do it.

“I find that the easiest way to add pistachios to your diet is simply to enjoy them as a mid-morning or afternoon snack,” says Haynes. “Because they have such a strong flavor, you can mix them with other unsalted nuts that are also good for your heart.”

Haynes suggests nuts like:

  • Almonds
  • Walnuts
  • Sunflower seeds
  • Cashews

“The key is to limit yourself to a small handful, which is considered one serving. If you’re looking for a larger snack, try pairing them with fruit like a small apple or clementine,” Haynes suggests.

So next time you need a snack, don’t be afraid to reach for the pistachios. Your heart and gut will thank you.