Eat more, live longer. Sounds like a pretty sweet deal, right? Well, according to a new landmark study published in the New England Journal of Medicine, if you reach for nuts, the deal is yours. People who eat nuts on the regular seriously slash their risk of heart disease, diabetes, cancer, and other longevity-wreckers.

For the study, researchers from the Dana-Farber Cancer Institute, Brigham and Women's Hospital, and the Harvard School of Public Health tracked 119,000 men and women over the course of 30 years, monitoring their lifestyle habits and health histories. They found that participants who ate nuts—almonds, walnuts, Brazil nuts, pistachios, other tree nuts, or peanuts (although they're technically legumes)—on an almost daily basis were 29 percent less likely to die from heart disease, 11 percent less likely to die from cancer, and 20 percent less likely to die from diabetes or lung diseases. In fact, they were 20 percent less likely to die, period, during the span of the study.

Nut devotees cut their mortality even if they didn't exercise, they dodged fruits and veggies, and they were overweight. They also tended to be slimmer than non-nut eaters. Score.

While the study didn't examine how nuts work their magic exactly, previous research suggests that their combination of healthy fats, antioxidants, and minerals may reduce bad cholesterol levels, lower blood pressure, and fight inflammation—all of which can help reduce the risk of obesity, heart disease, diabetes, and other chronic illnesses.

The best thing nuts have going for them, though, might actually be how easy they are to incorporate into your diet. To that end, here are some yummy, crunchy ways to add longevity-boosting nuts to the dishes you already love.

  • Top your morning cereal or oatmeal with walnuts
  • Stir pistachios into your Greek yogurt
  • Toss slivered almonds into your salad
  • Sprinkle your pasta with toasted pine nuts
  • Fold nuts into pancake, waffle, or muffin batter before baking
  • Mix peanuts or cashews in with your go-to snack mix
  • Cook Brussels sprouts, broccoli, or green beans with pecans or hazelnuts
  • Stir powdered nuts into soups as thickening agents instead of flower
  • Spread almond or cashew butter on apple slices or whole-grain toast
  • Add Brazil nuts to your favorite couscous or quinoa recipe
  • Top frozen yogurt with macadamia nuts
  • Scoop a tablespoon of peanut butter into your smoothie

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