Eating just a few nuts every day can help ward off an expanding waistline. It could also boost your heart health and lower your risk of several diseases, according to two new studies. Researchers have found that those who ate at least one-quarter ounce a day of tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts) had a lower body weight, as well as a lower body mass index (BMI) and waist circumference compared to non-nut-eaters. What’s more, the researchers also noted that regular tree nut eaters had higher levels of HDL cholesterol (the good kind) and lower levels of C-reactive protein, a marker for inflammation, which is linked to a number of chronic diseases including heart disease. And the health benefits didn’t stop there. Eating tree nuts was also found to reduce the risk of type 2 diabetes while lowering the prevalence of abdominal obesity, high blood pressure and high blood sugar levels. Add your favorite type of nuts to your grocery list!