The study, which was conducted by researchers at the University of Georgia College of Family and Consumer Sciences, had people who were at risk for cardiovascular disease add pecans to their diet during an 8-week process. They found that those who ate pecans saw “significant” improvements in total cholesterol, triglycerides, and low-density lipoprotein (LDL, better known as “bad” cholesterol). Overall, the average drop in total cholesterol was 5%, while the drop in LDL was between 6% and 9%.

“We had some people who actually went from having high cholesterol at the start of the study to no longer being in that category after the intervention,” explained Jamie Cooper, a professor in the FACS department of nutritional sciences and one of the study’s authors. “The addition of pecans to the diet not only produced a greater and more consistent reduction in total cholesterol and LDL compared to many other lifestyle interventions, but may also be a more sustainable approach for long-term health.”

The participating members were split into three groups: one group that added 470 calories of pecans a day, one group that replaced a similar amount of calories with the pecans, and one control group. In addition to the changes in cholesterol, each pecan group saw other changes as well. The group that added the pecans saw a drop in post-meal triglycerides, while the group that swapped them in for other calories saw lowered post-meal glucose.

“Whether people added them or substituted other foods in the diet for them, we still saw improvements and pretty similar responses in total cholesterol and LDL cholesterol in particular,” added Cooper. 

The study found that eating more walnuts, more often, was linked with improved longevity in both men and women. More specifically, they found that consuming five or more 1 ounce servings of walnuts per week was associated with a 14% lower risk of death—from any cause—and an additional 1.3 years of life life, compared to those who didn’t consume walnuts.

On top of that, researchers found that in cases where participants had a “suboptimal diet” (based on data on food, nutrients, and chronic disease risk), one half-cup serving of walnuts per day led to a 12% lower risk of death, and specifically a 26% lower risk of death from cardiovascular diseases.

While it is important to note that the study was supported by the California Walnut Commission, it did include data from over 90,000 participants (67,014 women and 26,326 men, to be exact) and up to 20 years of follow-up.

“What we’ve learned from this study is that even a few handfuls of walnuts per week may help promote longevity, especially among those whose diet quality isn’t great to begin with,” explains lead investigator Yanping Li, Senior Research Scientist at the Department of Nutrition at Harvard T.H. Chan School of Public Health. “It’s a practical tip that can be feasible for a number of people who are looking to improve their health, which is top of mind for many people.”

The study looked at the effects of almond consumption in 275 young adults between 16 and 25 years old living in Mumbai, India. Each of the participants had metabolic markers which indicate they have prediabetes. The researchers set out to determine how nutritional intervention via healthy snacks could support their metabolic health. 

The participants were randomly split into two groups: one group was given 56 grams of raw almonds daily (approximately 46 nuts), while the control group was given a snack made of whole wheat flour, chickpea flour, salt, and Indian spices. Aside from eating their respective snacks twice a day, the participants were asked to maintain their regular lifestyle, including diet and exercise patterns. 

The study was conducted over the course of 90 days. At the end of the trial, the almond group showed a significant reduction in glycosylated hemoglobin levels (AKA HbA1c, a marker for glucose control) and total cholesterol, as well as an increase in good cholesterol levels. Though not statistically significant, the almond group also saw a reduction in the inflammatory marker, IL-6. 

One of the best parts about this recipe is it can be fine-tuned to your needs. Need more? Double the recipe. Need less? Cut the recipe in half. Plus, you can make it work with any nut butter you like (yes, including sunflower butter, for anyone with nut allergies).

And if you like your milk slightly sweet, you can add in a sweetener of your choice, such as pitted dates, maple syrup, honey, or a dash of vanilla extract. If sweetening, a pinch of salt can help enhance your milk’s flavor.