Nuts have long faced criticism for being high in fat and calories, but recent studies reveal a different story. Regular nut consumption is now associated with improved heart health and increased longevity.
As Emma Bardwell, author of the upcoming The Fibre Effect, explains, nuts are “a powerhouse of nutrients in a small package, offering heart-healthy fats, plant protein, and dietary fiber all at once.” These snacks contain monounsaturated and polyunsaturated fats, which are beneficial for maintaining healthy cholesterol levels.
So, which nuts are best for your diet? What about chocolate-covered varieties? Are they safe for kids? Here’s how to enjoy nuts fully.
What Are the Health Benefits?
The health benefits of nuts are considerable. A study involving nearly 8,000 participants published in The New England Journal of Medicine found that those who regularly consumed a handful of mixed nuts had a significantly lower risk of heart attack, stroke, and death from heart disease. Research by Professor Sarah Berry, a leading nutritional scientist at King’s College London, indicated that incorporating nuts into snacks improved blood vessel function and reduced cholesterol within just six weeks, potentially lowering cardiovascular disease risk by 30 percent.
Additionally, findings from The American Journal of Clinical Nutrition showed that snacking on whole almonds over six weeks led to improved arterial function and a decrease in LDL cholesterol, the undesirable kind.
“Nuts offer substantial benefits for cardiometabolic health when included in a balanced diet,” says nutritionist Rhian Stephenson.
Which Nuts Are Best?
Walnuts are particularly known for their benefits to vascular and cognitive health due to their high levels of plant-based omega-3 fatty acid ALA. Cashews provide magnesium and potassium, supporting metabolism and the nervous system. Pistachios are rich in carotenoids and phytonutrients that aid in lowering cholesterol.
Almonds have about 4g of fiber per 30g serving and are excellent sources of vitamin E, magnesium, and healthy fats. Just one or two Brazil nuts can meet daily selenium requirements, which can help combat cell damage and may slow the progression of prostate cancer, according to a study from the World Cancer Research Fund.
For the best benefits, consume nuts with their skins, as the skin contains insoluble fiber that supports digestive health.
• What snacks are good for you? 7 tips from professional nutritionists
Do Salted and Roasted Nuts Count?
Not quite. While some additional salt can enhance flavors, excessive salt is detrimental to health. Roasting often involves added oils, which increase fat content, and may reduce nutritional value, particularly leading to a loss of vitamin E and some B vitamins sensitive to heat. Nut butters like peanut and almond maintain the same health benefits as whole nuts but can be easy to overconsume.
However, high-quality dark chocolate-covered nuts “can certainly fit into a healthy diet as an occasional treat,” notes Stephenson.
• The best healthy snacks to try — and the ones to avoid
How Many Nuts Are Too Many?
Most studies suggest that one serving per day suffices for reaping the rewards. “A typical serving is roughly 30g,” says Stephenson, equating to about 20 almonds, 15 cashews, 14 walnut halves, 20 hazelnuts, or 40 peanuts. A tablespoon of nut butter also counts as a serving.
Pecans and macadamias are among the most calorie-dense nuts, while cashews and almonds are on the lighter end. One study in the journal Appetite discovered that participants who shelled their own pistachios consumed 41 percent fewer calories, likely because the process allows time for satiety signals to register.
• Late snacking again? Here’s what to eat
Should Kids Eat Nuts?
Nuts are a fantastic addition to children’s diets, according to Stephenson, as long as precautions are taken to prevent choking. Options like chopped nuts, nut butters, and ground nuts in baking are ideal. While nut allergies affect about 1 in 50 children in the UK, most can safely eat nuts. A clinical trial in 2025 found that introducing peanut products to infants reduced the prevalence of peanut allergies by 71 percent by age five. Professor Gideon Lack, who led the trials, noted that early exposure can prevent “over 100,000 new cases of peanut allergy annually worldwide.”
How Can I Eat More Nuts?
“I keep them in a jar next to the kettle to remind me to have a handful with my afternoon tea,” recommends Dr. Emily Leeming, author of Genius Gut. They are also simple to incorporate into meals: add chopped nuts to porridge, yogurt, or overnight oats, mix them into salads and roasted vegetables, or blend them into sauces.
