Have you eaten your ounce of almonds today? If the Almond Board of California has its way, we'll all be munching them daily -- and feeling good about it.

Recent studies show that eating almonds can lower cholesterol, and may be helpful in successful dieting. With a decade of positive research to report, the Almond Board gathered scientists, nutritionists, foodies and others at Copia this month for a day-long Almond Symposium to trumpet the news.

"Ten years ago, nuts were looked at as high calorie, because of their fat content," said Marianne Edge, past president of the American Dietetic Association. "Research is now showing their nutritional value." It turns out almonds are particularly nutrient-dense, delivering fiber, antioxidant vitamin E, minerals and protein along with monounsaturated "good" fat.

Nutritionists warn that, as with any high-calorie snack, portion control is still important. That recommended one ounce serving -- a mere 23 nuts -- delivers a whopping 160 calories, most of them from fat.

But fortunately, a small handful leaves you feeling surprisingly full and satisfied, making the tasty treats an unlikely dieting aid. Serious studies presented at the symposium indicate that including nuts in a low calorie diet actually aids weight loss and results in lower BMI (body mass index). This is in line with new dieting theories, including the popular Atkins diet, which no longer shun fats.

But the good news doesn't stop at weigh loss. Scientists have also shown that eating almonds reduces "bad" LDL cholesterol levels, leading to healthier hearts. That one ounce daily serving lowers cholesterol by 4 percent or 5 percent -- and twice as many nuts seems to lower it even more.

The FDA has even approved a rare health claim for packages, stating "Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease."

None of this would matter if almonds tasted like cardboard, of course -- Americans like our food to taste good, not "healthy." Fortunately, almonds taste great, providing crunch and lots of flavor. They are also versatile, working well in both sweet and savory dishes, and are perceived as being a "gourmet" ingredient, adding class to ordinary recipes.

Finally, something luxurious that tastes good and is good for us. No wonder we're eating more of them. U.S. consumption has climbed 11 percent a year recently, and now averages a pound per person each year. But that leaves plenty of room for growth. The Almond Board's recommended ounce-a-day serving would add up to nearly 23 pounds a year.

So if you aren't yet eating your share, try keeping them at your desk for afternoon snacks, or using them as a topping on your next dessert. Your heart will thank you.

Almonds are a staple of many Mediterranean diets. Spanish tapas bars offer this simple version as a snack.

Spanish Fried Almonds

2 cups blanched* almonds

3 T. olive oil

Fine sea salt

Heat the olive oil over medium-high heat in a frying pan. Add the almonds, tossing to coat them with oil. Fry until they are golden brown. Drain on paper towels. Sprinkle with sea salt. Store in a sealed container.

*To blanch almonds, boil water in a saucepan. Add the almonds, stirring until they float (this will take less than a minute). Drain the almonds and rinse with cool water. Slip the skins off the nuts, and dry the almonds thoroughly before frying.