A large study led by Imperial College London has found that eating just a small handful of nuts each day—about 20 grams—can help lower the risk of heart disease, cancer, and even early death. This simple habit may also reduce the chance of dying from breathing problems and diabetes.
The researchers reviewed 29 earlier studies involving up to 819,000 people. These studies included thousands of cases of heart disease, stroke, cancer, and more than 85,000 deaths. When the researchers looked at the data, they noticed a clear pattern: people who regularly ate nuts were less likely to develop major illnesses or die early.
People who ate at least 20 grams of nuts a day had a 30% lower risk of coronary heart disease, which affects the arteries of the heart. Their risk of cancer was 15% lower, and their risk of dying early from any cause was reduced by 22%. The benefits didn’t stop there.
The study also found that nut eaters had a 50% lower risk of dying from respiratory diseases like asthma or lung disease, and a nearly 40% lower risk of dying from diabetes.
The study included all kinds of nuts, such as hazelnuts, walnuts, and almonds, as well as peanuts, which are technically legumes but are often grouped with nuts due to their similar nutrition. The researchers found that the health benefits were similar no matter which type of nut people ate.
So why are nuts so good for our health? It’s mostly because of what they’re made of. Nuts are packed with fiber, which helps keep digestion healthy, and magnesium, a mineral that supports heart function. They also contain healthy fats called polyunsaturated fats, which can lower harmful cholesterol levels. Together, these nutrients help protect the heart and blood vessels.
Some nuts, like walnuts and pecans, also contain a lot of antioxidants. These are natural compounds that protect the body’s cells from damage caused by stress and pollution. This might help explain why eating nuts may lower the risk of certain cancers.
Although nuts are high in fat, it’s the kind of fat that’s considered healthy. They also contain protein and fiber, which help people feel full and satisfied. This might be why eating nuts does not seem to lead to weight gain. In fact, there is some evidence that nuts may actually help reduce the risk of becoming overweight over time.
Interestingly, the study showed that eating more than 20 grams of nuts per day did not seem to bring much extra benefit. That means just a small handful of nuts each day is enough to support better health.
This research, published in BMC Medicine and led by Dagfinn Aune and his team, suggests that adding nuts to your daily diet could be one of the easiest ways to reduce your risk of major diseases. It’s a small change that could make a big difference in your long-term health.
If you care about heart health, please read studies about top foods to love for a stronger heart, and why oranges may help fight obesity, diabetes, and heart disease.
For more health information, please see recent studies about simple guide to a 7-day diabetes meal plan, and why you should add black beans to your plate.
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