For years, we’ve heard that nuts are a “healthy snack” — packed with good fats, fibre and plant protein. But new and long-term studies show it goes much deeper than that.

From lower cholesterol to longer life, nuts are one of the most widely studied and consistent foods when it comes to health benefits. Here’s what the latest and strongest research says — and how to get the most from your daily handful.

Live longer with a handful

A major Harvard study tracked nearly 120,000 men and women over 30 years. Those who ate nuts daily were around 20% less likely to die from any cause — including heart disease, cancer, and even respiratory illnesses.

That’s a meaningful difference from a small, everyday habit.

Global findings — and peanuts count too

Another large study looked at over 200,000 people in the US and China — including many on low incomes. It found that people who ate more nuts or peanuts had a lower risk of death from heart disease and all causes.

🔎 And yes, peanuts (technically a legume) showed similar benefits to tree nuts — which is helpful if you’re watching your budget.

What happens when you combine all the data?

When researchers pooled together many long-term studies, they found that people eating a small handful (about 28 g) of nuts per day had:

• 22% lower risk of dying early, and

• 21% lower risk of heart disease.

The benefits levelled off around 15–30 g per day — so you don’t need huge amounts.

From the UK to Korea: A Consistent Story

A 2024 study in South Korea followed over 114,000 adults for 12 years. Just two servings of nuts a week (about 30 g total) was linked with a 12% lower risk of death over the study period.

And it fits with heart-healthy diets

In a major Mediterranean diet trial, people at high cardiovascular risk followed a heart-friendly eating plan — one group with extra nuts (about 30 g/day).

That group had fewer strokes and heart attacks than those on a standard low-fat diet. Nuts weren’t the only reason, but they played a key role.

But do nuts actually improve your cholesterol and blood pressure?

Yes — and this isn’t just from observational data. It’s from randomised controlled trials, where people are asked to either eat nuts or not. That’s the gold standard in nutrition science.

Cholesterol and blood fats

A major analysis of 61 high-quality trials found that eating around one handful (28 g) of nuts per day:

• Lowered LDL (“bad”) cholesterol

• Reduced total cholesterol

• Slightly improved triglycerides and other blood fat markers

The more nuts people ate (up to about 60 g/day), the greater the effect — and it worked across all types of nuts, including almonds, walnuts, peanuts, and mixed varieties.

And more recent studies confirm the same — especially for peanuts, almonds, and mixed nuts.

What about blood pressure?

The change is small — usually a 1 to 2 mmHg drop — but it’s consistent, especially in studies that used pistachios or almonds.

No, it’s not a replacement for treatment. But even small improvements can help lower your long-term risk of heart disease and stroke.

Do nuts make you gain weight?

Actually, no. Despite being high in calories, nuts don’t seem to cause weight gain. Here's why:

• They’re filling, so people often eat less later

• Some of the fat is not fully absorbed by the body

• They’re often used to replace less healthy snacks

In fact, trials show nuts may help people maintain a healthy weight more easily.

So how many — and which ones?

• 15–30 g per day (about a small handful) is the amount linked with most of the health benefits.

• Peanuts, almonds, pistachios, walnuts — all are good choices.

• Choose unsalted and uncoated nuts where possible.

• Nut butter is fine too — just go for 100% nuts with no added sugar or palm oil.

The bottom line

A small handful of nuts most days could help you live longer, lower your cholesterol, and support a healthy heart — all without changing your whole diet. It’s one of the simplest, most well-supported nutrition swaps you can make. Just keep it unsalted, uncoated, and consistent — and enjoy.