Cut Premature Death Risk by 17% with This Simple Snack

Did you know that consuming a handful of nuts a day could reduce your risk of early mortality by 17%?

That’s correct — no superfood hype, no fad diets. Just a simple, cheap habit that might add years to your life.

We’re inundated with health advice every day: Eat pomegranates for glowing skin. Add chia seeds — they’re the secret way to a leaner you. Tomatoes? They’ll enhance bone health. It’s exhausting, isn’t it?

But here’s the thing: much of it hardly changes the needle.

This isn’t that. A modest handful of nuts — only 15g or half an ounce — may make a substantial, life-changing effect. Study after study proves it: fewer heart attacks, lower cancer risk, and greater brain function as you age.

Before you dismiss this, let me show you why this is crucial — and why nuts should be part of your daily routine.

Consuming just a small handful of nuts daily can reduce your risk of premature death by 17% (shown in the shaded area representing a 95% confidence interval) based on research by Schwingshackl et al. in 2017.

Multiple studies have shown that consuming only 15 g — approximately a handful — of nuts daily decreases your chance of passing away early by 17%.

Not dying of that heart attack at an early age or that avoidable cancer means enjoying a longer, better life.

Imagine it: a snack that fits in your palm, costs pennies, and adds years to your life.

HuImage: Authorizing nuts.

Nuts have been a significant part of the human diet for over a million years. For example, in the Mesolithic age, roasted hazelnuts provided about half of people’s energy needs, and chestnuts were a primary source of carbohydrates in hilly and wooded regions until the potato became prevalent.

Nuts were nature’s first energy bars — wonderfully packed supplies of protein, healthy fats, and important elements.

However, despite their historical importance, nuts seem to have been overlooked in modern diets.

In the US, fewer than 7% of individuals consume even 7 g of nuts each day.

In Europe and New Zealand, less than one in three ate nuts in the preceding 24 hours.

And in Australia? Over 60% of individuals never consume nuts.

Why?

You may have had similar doubts to mine:

Nuts are heavy in fat — won’t they make me gain weight or boost my cholesterol?

Aren’t they heavy with omega-6, throwing off my omega balance?

They’re pricey. Hard to eat with dental troubles. Maybe someone in your household has an allergy.

Sound familiar?

These are the same reasons I avoided nuts for years. But my findings have completely changed my perspective — and they have the power to do the same for you.

Let me explain what I’ve learned, beginning with a problem many of us share: weight gain.

Nuts and your weight: A shocking reality

If you’re like me, the high calorie and fat content of nuts could have you hesitant. After all, we’re continually told to limit our calorie consumption if we want to remain thin. Sadly, the days when I could eat everything I wanted and not gain weight are long behind me.

But here’s the twist: eating nuts isn’t only unlikely to cause weight gain — it may actually help you lose weight.

What the study demonstrates

Multiple studies demonstrate we don’t need to be worried about weight gain from nuts. For example:

In a 24-week research study, people following a low-calorie diet supplemented with 84 g/day (3 oz) of almonds lost:

62% more weight

50% more from their waist circumference

56% more fat

than those consuming a similar quantity of complex carbs.

The total weight reduction was small, but the essential conclusion is clear: worries of gaining weight shouldn’t stop you from consuming nuts.

Why don’t nuts make you gain weight?

Here’s the science behind it:

1 . They keep you full: Nuts are high in fiber and protein, two elements that increase satiety. When you feel full, you naturally eat less of everything else.

2. Not all calories count: Nuts are famously hard to chew fully. As a consequence, part of their fat and energy travels through your digestive system without ever being absorbed.

3.They fire up your metabolism: The mono- and polyunsaturated fats in nuts seem to enhance the amount of fat your body burns for energy and heat production, rather than storing it.

Bottom line: If concerns about weight gain have been stopping you from enjoying nuts, it’s time to release that worry. And remember, the best health advantages of nuts come from only 15 g — roughly a modest handful — daily. That’s barely enough to sway the scales.

Nuts have substantial advantages for cardiovascular health.

For most of us, cardiovascular disease is the primary cause of mortality. But here’s the good news: nuts might help you beat the odds.

Study after study demonstrates the relationship.

Research consistently showed that consuming more nuts decreases the risk of cardiovascular disease (CVD).

In a 2019 review and meta-analysis of 19 trials spanning four continents, researchers monitored individuals for up to 29 years. The graph below illustrates what they found.

Those ingesting the most nuts have a lower incidence of a wide spectrum of cardiovascular illnesses. | Data: Beccara-Tomás et al. 2019 | Image: Author + Adobe Stock

There’s a lot going on in this graph, so let’s break it down.

The research found that persons consuming the most nuts had a 28% lower risk of coronary heart disease, a 35% lower risk of stroke, and a 21% lower risk of heart failure compared to those consuming the least amount of nuts. These findings suggest that incorporating nuts into one’s diet can have significant protective effects against various cardiovascular diseases.

A 15% reduced chance of having cardiovascular disease and a 23% lower risk of dying from it.

An 18% decreased chance of having coronary heart disease and a 24% lower risk of dying from it.

A 15% decreased chance of developing atrial fibrillation (AF or A-fib), a heart rhythm problem that may lead to strokes.

A 17% decreased chance of dying from a stroke, yet the risk of developing one remained unaffected.

The same risk of heart failure as those consuming the least nuts.

These are excellent findings, and they are shown after taking into consideration other characteristics that may lead to cardiovascular problems, such as being overweight, smoking, having diabetes, etc.

How much do you need?

The benefits were most significant at approximately 15 g (half an ounce) per day. That’s only a little handful — but it carries a powerful punch. Note, however, that peanut butter didn’t demonstrate the same protective benefits.

How do nuts protect your heart?

Nuts are like a Swiss Army knife for cardiovascular health. Here’s what they do:

Lower cholesterol: Studies show that taking 70g (2.5 oz) of nuts daily lowers LDL (bad) cholesterol by 7%. This effect has been proven with walnuts, almonds, pistachios, and hazelnuts. It’s not to say it doesn’t occur with other nuts; they’ve not all been investigated. Pistachios and walnuts seem to have the most influence. In addition to lowering cholesterol, nuts also contain healthy fats, fiber, and antioxidants that help reduce inflammation and improve blood vessel function. This combination of benefits helps lower the risk of heart disease and stroke.

Bind lipids and cholesterol: The fiber and phytosterols in nuts inhibit fat absorption in your stomach.

Reduce inflammation: Compounds in nuts alleviate inflammation in blood vessel linings that may contribute to atheroma (hardening of the arteries).

Prevent oxidation of fats: This avoids the production of toxic, pro-inflammatory chemicals that may block arteries.

Nuts and blood pressure

High blood pressure is a key risk factor for cardiovascular disease, and nuts may assist here, too.

Studies reveal that persons consuming the most nuts (about two servings a week) had a 15% decreased chance of having high blood pressure.

However, nuts may work more for prevention than for therapy. Tiny investigations of persons with existing hypertension reported no significant drop in blood pressure when nuts were added to their diets (as these were tiny studies, they’ve not supplied a conclusive answer).

Bottom line: With only a little handful of nuts every day, you may greatly minimize your risk of heart disease, strokes, and other cardiovascular disorders. Why not make them part of your routine?

Nuts and diabetes

When I was in medical school, type 2 diabetes afflicted roughly 1 in 50 persons. Today, it’s closer to 1 in 10. This increase in diabetes is a direct effect of our shifting diets and soaring obesity rates.

Here’s where nuts come in. There’s mounting evidence that eating more nuts may cut your chance of acquiring diabetes — and even lessen the risk of dying from its consequences.

What the study demonstrates

One important research study monitored approximately 84,000 women in the Nurses Health Study for 16 years.

The findings were striking: individuals who ate nuts at least five times per week saw their risk of type 2 diabetes slashed by a fourth.

Eating more nuts or peanut butter is connected with a lower incidence of type 2 diabetes | Data: Jiang et al. 2002 | Image: Author + Adobe Stock

There was a definite dosage response:

Eating nuts less than once a week cut the risk of diabetes by 8% compared to not eating nuts.

Eating nuts 1–4 times per week cut the risk by 16%.

Eating nuts 5 or more times per week cut the risk by 27%.

Eating peanut butter at least five times a week was related to a 21% lower risk.

Swapping nuts for meat makes a difference.

The advantages were much larger when nuts substituted red or processed meats:

Replacing one daily dish of red meat with almonds lowered the risk of diabetes by 21%.

Swapping processed meat for nuts cut the risk by a remarkable 32%.

Leading the way are walnuts.

Walnuts seem especially effective:

Consuming one to three cups per month reduced the risk of diabetes by 4%.

A serving per week reduced the risk by 13%.

Eating walnuts twice or more each week decreased the risk by 24%.

A mixed image

While these results are positive, not all research agrees. Some studies suggest that consuming nuts may reduce fasting blood glucose levels in patients with diabetes, while others have shown no benefit.

That However, one meta-analysis indicates a strong reason to make nuts a habit if you have diabetes: individuals consuming the most nuts had a 39% decreased chance of dying from complications of diabetes.

When you think that a diagnosis of type 2 diabetes at age 40 might decrease your life by a decade, adding nuts to your diet seems like a no-brainer.

In conclusion, incorporating nuts into your diet can significantly reduce the risk of developing type 2 diabetes and enhance outcomes for those already affected. With advantages like a 27% reduced risk of diabetes and a 39% lower chance of dying from its complications, adding nuts to your diet is a simple, evidence-backed step toward improved health.

Nuts and cancer: a handful of protective

Hearing the words “you have cancer” is one of the most terrifying moments in life. Yet, approximately half of us will face that topic at some time.

The good news? A handful of nuts a day may help lessen your chance of ever hearing those words.

The evidence is encouraging.

A study of nine research projects involving more than 300,000 individuals indicated that those eating the most nuts were 18% less likely to acquire cancer than those eating the least.

A handful of nuts every day may lower your cancer risk considerably | Data: Aune et al. 2016 | Image: Author + Adobe Stock

The advantages, as again, were best at roughly 15 g (half an ounce) daily, and tree nuts outperformed peanuts. Comparing top versus lowest nut consumers:

Tree nuts: 18% decreased risk of cancer.

Peanuts: 7% reduced risk.

Peanut butter: No significant decrease.

Nuts may also decrease cancer deaths.

Higher nut intake doesn’t simply cut cancer risk; it’s also related to fewer deaths from cancer:

Tree nuts: 18% decrease in cancer mortality.

Peanuts: 8% decrease.

Peanut butter: No decrease.

How nuts combat cancer

Nuts contain compounds that can help prevent cancer at various stages:

DNA protection: Antioxidants in nuts — particularly walnuts and pecans — help prevent harm to our DNA.

Reducing inflammation: Chronic inflammation may drive cancer development, yet nuts contain anti-inflammatory chemicals.

Inhibiting cancer spread: Constituents of nuts may decrease aberrant cell development and prevent new blood arteries that feed tumors.

Encouraging cell suicide: Nuts may stimulate the death (apoptosis) of damaged or malignant cells.

Nuts after a cancer diagnosis

There’s even evidence that nuts may aid people already diagnosed with cancer. In a study of over 3,500 Chinese women with breast cancer, increased nut intake was connected with

28% better overall survival.

52% better disease-free survival after eight years.

Bottom line: Adding a tiny handful of nuts to your daily routine might lessen your chance of acquiring cancer and may even improve outcomes for those afflicted. It’s a basic step toward preserving your future.

Nuts and brain health: advantages at every stage of life

The cognitive advantages of nuts start earlier than you would anticipate — like even before birth.

Early brain development

In a study of more than 2,200 Spanish children, researchers discovered that moms who ate the most nuts during early pregnancy had children who scored better on tests of brain development and cognitive ability at 1.5, 5, and 8 years old.

It’s not only newborns that benefit — nuts have been widely investigated for their role in sustaining brain function as we age.

Nuts and cognitive function

A 2023 evaluation of 15 research studies indicated a beneficial correlation between nut eating and cognitive health:

People who ate the most nuts had greater cognitive performance at baseline and exhibited a slower decrease over five years.

Eating at least 10 g of nuts daily lowered the risk of impaired cognitive function by 40%.

Overall, nut eaters had a 22% decreased risk of impaired cognitive function compared to non-nut eaters.

Walnuts were especially useful, enhancing working memory and promoting cognitive function.

In a Mediterranean diet supplemented with nuts, the likelihood of poor cognitive function was reduced by 70% — a remarkable recommendation for both nuts and the diet.

Nuts and Parkinson’s disease

The advantages don’t end with intellect. An assessment of nearly 126,000 people in the UK Biobank Study indicated that consuming nuts was related to a 31% decreased chance of getting Parkinson’s disease.

Notably, individuals in the highest consumption group ate just approximately 10 g daily, suggesting that even low quantities have a substantial influence.

How nuts protect your brain

The preventive properties of nuts come down to their rich nutritional profile:

Polyunsaturated fats and polyphenols: These substances preserve nerve cells and brain structures.

Cardiovascular benefits: Many brain illnesses, such as vascular dementia, are connected to cardiovascular health. By boosting circulation and lowering inflammation, nuts help safeguard the brain.

Bottom line: Whether it’s sharper memory, less cognitive decline, or protection against illnesses like Parkinson’s, the data is clear: nuts are fantastic for the brain. Adding a little amount to your regular routine might keep your mind healthy for longer.

Other health advantages of nuts

Healthy aging

It’s no surprise that nut eaters tend to be healthier as they age. After all, we’ve seen how nuts help the heart, brain, and metabolism — but they also have a role in keeping us active and independent later in life.

In the Nurses Health Study, researchers monitored approximately 72,000 older women for 24 years. Those who ate peanuts or walnuts (but not peanut butter) at least twice a week were 15% less likely to become weak, defined as:

Fatigue

Reduced strength

Lower aerobic exercise capacity

Multiple chronic conditions

Significant weight loss

Similarly, a study of approximately 10,000 community-dwelling seniors aged 70+ revealed that consuming nuts daily was connected with a 23% greater odds of living without impairment over the following four years. Disability in this research comprised death, dementia, long-term incapacity to care for oneself, or nursing home admission.

In people over seventy, consuming nuts every day is connected with a 23% decreased risk of mortality and disability over the following four years | Data: Wild et al. 2024 | Image: Author + Adobe stock

Takeaway: Next time you visit an elderly friend or relative, avoid the chocolates and offer them a bag of nuts instead. It’s a gift of health!

Reproductive health

Sperm counts have been progressively dropping for decades. A 2022 meta-analysis indicated that sperm counts had plummeted by 53% since 1973 — a worrying number for anybody contemplating establishing a family.

Can nuts help?

A small research study of 117 healthy young men found that supplementing with 75 g (2.6 oz) of walnuts daily for 12 weeks led to considerable increases in sperm quality and motility. Another research indicated comparable outcomes, albeit the evidence isn’t yet definitive.

Still, if having a family is on your horizon, a handful of nuts could be a wise nutritional change.

By this time, I was certain that nuts should be playing a more regular role in my diet. Adding nuts to your diet is like planting seeds for a healthy future.

Let’s review what we’ve learned.

Summarize the extensive benefits of nuts and their impact on health in a concise and compelling manner.

The research is clear: eating more nuts is one of the easiest, most economical methods to increase your health.

Eating nuts is like building up a long-term savings account for your health — little, regular payments yield enormous returns over time.

Image: Author

Just 15 g (half an ounce) every day — roughly a modest handful — may give remarkable benefits, including:

Reducing your chance of early mortality by 17%.

Reducing your risk of cardiovascular and coronary heart disease by 15% and 18%, respectively, and your chance of dying from either by a fourth.

Cutting your risk of diabetes by 25%.

Reducing your risk of cancer by 18%.

Protecting brain health, decreasing the risk of cognitive decline by 20–40%, and Parkinson’s by 31%.

Supporting healthy aging, with a 15% reduced risk of frailty and a 23% improved likelihood of independent living in later life.

Boosting male fertility, including better sperm health and motility.

All this for as low as 15–50 cents a day — less than the cost of a cappuccino or a candy bar.

Overcoming typical objections

If you’ve avoided nuts for any of these reasons, let’s put the record straight:

“Nuts will make me gain weight.” At 15g a day, you’re unlikely to gain weight — and may even lose some.

“Nuts are too high in fat.” The fats in nuts are some of the healthiest you can consume, including heart-friendly monounsaturated fats.

“They’re bad for cholesterol.” Quite the contrary — nuts help reduce LDL (bad cholesterol).

“They’re too expensive.” A little daily serving that offers all the advantages costs only cents.

“They’re hard to eat if you have dental problems.” Try nut butters manufactured without additives.

“What about nut allergies?” Just 1.8% of people are allergic to peanuts and 1.2% to tree nuts, but far more people believe they have nut allergies. If you’re unclear if you have a real allergy, go to your doctor to seek safe solutions. Don’t attempt to figure it out for yourself by eating a handful of nuts and watching what happens. The repercussions might be fatal.

What am I doing differently?

Upon reviewing the research, I am convinced that incorporating nuts into my daily diet is one of the simplest and most effective steps I can take for my health.

Here’s the approach I’ve taken:

Lunch makeover:

I’ve changed sandwiches for a substantial, nutrient-packed, nut-inclusive bowl that’s become my go-to lunch.

Initially, swapping sandwiches for a nutrient-rich bowl raised some skepticism. However, after the first taste of the flavorful, crunchy mix, I was immediately captivated.

My go-to combination includes:

- Base: Red rice (quinoa or brown rice works, too)

- Beans: Black beans and chickpeas

- Protein: Often, the beans are plenty, but I could add feta cheese or crispy bacon.

- Veggies: Raw broccoli and shredded carrots (or zucchini, spinach, or bell peppers)

- Sweet touch: A handful of sultanas for natural sweetness

- Crunch: Walnuts and cashews (mix them up to make it interesting)

I prep a huge quantity on Sundays — it stores nicely in the fridge and provides a fast, hearty supper. To tie it all together, I add a simple dressing of olive oil, lemon juice, and mustard or balsamic vinegar, or even faster, some yogurt and lime juice.

Feel free to alter the ingredients depending on what you love or have on hand. The secret is a combination of healthy grains, beans, vegetables, and nuts for a dinner that’s as tasty as it is healthful!

Snacking wisely:

On my pre-lunch walk, I’ve swapped my pre-lunch cookies for a handful of nuts to satisfy my hunger and fuel my body.

What about you?

Has this deep dive affected how you think about nuts?

Will you be adding a handful to your day to assist in preserving your heart, brain, and general health?

Do you still have reservations or questions about making nuts part of your diet?

What’s your go-to approach for slipping a handful of nuts into your daily routine?

Coming Next

How I chose which nuts to eat:

I’m not overthinking it. A diversity of nuts ensures I receive the most of what they provide without confusing my selections.

However, nuts are not all made equal; therefore, I performed a thorough dive into the nutrients, environmental issues, and pricing of all the nuts we can readily purchase.

Did you know that one nut may offer you a day’s worth of selenium, but eating too many might be harmful? Or that some nuts contain four times more protein than others?

In my next piece, I’ll analyze the nutritional profiles, environmental effects, and pricing of various nuts, letting you customize your selections to your objectives.

Watch out for the article since it’s coming shortly. Follow me and sign up for the newsletter to guarantee you don’t miss it.

Share your thoughts on the health benefits of nuts and suggest topics for future exploration.

If this post has got you thinking, I’d love to hear your ideas in the comments:

Which health advantage of nuts shocked you?

What themes would you want me to explore next?

Exciting update: Get ready for a weekly email series focused on simple health changes for significant long-term benefits. Sign up now to kickstart your journey to better health!

I’m beginning this email because I know how daunting health advice can be. My goal? To simplify the evidence into one practical modification each week — straightforward, effective, and attainable.

You can find out more and get ahead of the rush here!

Join the conversation by sharing your insights and health challenges in the comments below.

- Which health benefits of nuts surprised you the most, and what topics would you like to learn more about next?

- Share a health challenge you’ve faced recently and how you’re working to overcome it.

Share your insights and suggestions in the comments to contribute to upcoming topics and discussions!