Do you avoid nuts because they're high in fat? Remember, it's the saturated fat you need to worry about, and most nuts including peanuts, cashews, walnuts, and almonds have less than three grams per one ounce serving of this bad fat. The good news is that nuts are high in healthy fats your body needs — unsaturated fats. Some studies have shown that this type of fat can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. Plus nuts are also cholesterol-free. When choosing nuts, go for the ones that are raw rather than oil-roasted, since those contain slightly less fat and calories. Remember, even though they are full of healthy fats, you still want to watch your portions. A handful of nuts is generally a one ounce serving.