Snack on unsalted nuts
Nuts provide unsaturated fats and fiber and are linked to lower cardiovascular risk.
The number, drawn
Why it matters
Nuts can replace snacks that provide more salt or free sugar. A cohort meta analysis associated an extra 28 g daily with 21% lower cardiovascular disease risk. Other habits could explain part of this association, so it is not a predicted benefit for an individual.
How to do it
- Keep a small handful of unsalted nuts available for snacks.
- Add chopped nuts to oats or salads.
- Choose nuts or nut butter without added sugar where possible.
Avoid nuts that trigger an allergy; choose other suitable foods with a clinician or dietitian if needed.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
5 minutes
If nuts are safe for you, compare two packs for added salt and sugar, then set aside a small handful for a usual snack.
15 minutes
Prepare a few small snack portions of unsalted nuts, only if safe for you and others in your household; keep the allergen label.
A plan
Use nuts as a simple swap
- Stage 1: Check allergies and choose a plain unsalted option you tolerate.
- Stage 2: Replace one usual snack with a small handful rather than adding an extra snack.
- Stage 3: Repeat when convenient or use chopped nuts with a meal.
In real life
- Replace a usual biscuit snack with a small handful of unsalted nuts, if safe for you.
- Scatter chopped walnuts on porridge instead of a sugary topping.
- Choose nut butter without added sugar for toast if you tolerate it.
Watch out for
- Common mistakeDo not use nuts that trigger an allergy: choose a suitable alternative and check labels.
- Common mistakeDo not eat straight from a large bag: set aside a small handful for your snack.
- Common mistakeDo not assume flavored nuts are plain: check for added salt and sugar.
Trusted guides
Check usSources
- Evidence grade
- B Consistent large cohort studies, with some trial evidence.
- Basis
- 2016 meta analysis of prospective studies; 12 studies in the cardiovascular disease estimate
- The number
- An extra 28 g of nuts daily linked to 21% lower cardiovascular disease risk (BMC Medicine, 2016)
- Outcome
- cardiovascular disease risk, observational association
- Comparison
- per additional 28 g of nuts eaten daily
- Tier 2 studyNut consumption and risk of cardiovascular disease, total cancer, all cause and cause specific mortalityBMC Medicine, 2016
- Tier 1 guidelineHow to get more fibre into your dietNHS, 2026
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.