What do you get when you replace an afternoon M&M's habit with a handful of walnuts? Good and plenty.

Munching on a small amount of walnuts every day in place of less healthful high-calorie treats not only is good for your waistline but also helps your heart plenty. Here's how.

Why Your Heart Loves Walnuts
When walnuts are part of a healthful diet, they help lower your bad cholesterol -- that sticky blood-fat that clogs your arteries and boosts your risk of a heart attack. Learn more about your cholesterol and heart attack risk.

More Nutty Nutrients
It's the fat in walnuts that does such great things for your heart. The nuts are particularly rich in alpha-linolenic acid (ALA), an omega-3 fatty acid with cardioprotective properties. Get the health scoop on this fat. Walnuts are loaded with other good-for-you nutrients, too, including vitamin E, folate, and fiber. Check out the nutrition breakdown of your favorite nut with this tool.

Recipe Corner
Create this fruit-and-nut dessert that's full of antioxidants and doesn't require the fuss -- or fat and calories -- of pie: Plum-Walnut Crumble. It's from EatingWell.com.