The daily habit may fend off heart disease, cancer, respiratory illnesses, and diabetes. Nuts, full of good fats and fiber, are healthy food for the heart. A number of studies show that they can lower risk of heart disease. People who ate about-about a handful (20g) of any type of nuts—tree nuts, like hazelnuts, walnuts, pecans and almonds, and peanuts, which are legumes—a day had nearly 30% lower heart disease rates compared to people who didn’t eat nuts, a conclusion previous data supported. But they also had a 15% lower risk of cancer and a 22% lower risk of dying prematurely from any cause. People who ate nuts regularly also cut their risk of dying from respiratory illnesses by nearly half, and they reduced their risk of diabetes by nearly 40%.

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