Snacking on a handful of nuts a day could lower your risk of a heart attack or of dying from cancer and diabetes and heart disease.

Researchers in the Netherlands found that the health benefits worked for those who ate around 10g of nuts or peanuts per day. But it’s bad news for fans of peanut butter. The salt and trans fatty acids contained in peanut spreads probably cancel out the positive effects. Never mind that peanuts aren’t really nuts – they’re legumes! Try Almond butter instead (it’s much nicer too!)

Tree nuts and peanuts contain vitamins, fibres and antioxidants that may contribute to lower death rates – particularly in those suffering from respiratory diseases like asthma and emphysema, diabetes and neurodegenerative diseases, such as dementia.

Mixed nuts

They could also reduce the risk of cancer and cardiovascular diseases, such as heart attacks and strokes.

Epidemiologist Professor Piet van den Brandt, who led the study at Maastricht University, said the findings were “remarkable” given the small daily intake requirement.

“A higher intake was not associated with further reduction in mortality risk,” he added.

The study is published in the International Journal of Epidemiology, using data from the Netherlands Cohort Study, which has been running since 1986.