No other nut has as much alpha-linolenic acid, an essential polyunsaturated fat known as Omega-3 fatty acid, than walnuts. Studies have shown that walnuts help protect against heart disease, reduce the risk of stroke, and reduce inflammation. One serving of walnuts equals 1-ounce or about 14 halves and provides 185 calories and 18.5g total fat. Pre-portion a serving into snack-size baggies to avoid consuming too many at a time. Walnuts make a flavorful addition to dishes such as salads, breads, and smoothies and are an easy, on-the-go snack when paired with a piece of fruit.