The body of evidence about nuts and health continues to grow. These local and international research papers, published around December 2024, corroborate decades of research about the importance of a regular handful of nuts within a healthy diet.

Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts. (Glenn et al, 2024).
This 30-year prospective study, involving nearly 203,000 adults from three cohorts, looked at links between the plant-to-animal protein ratio and the risk of cardiovascular disease (CVD), coronary heart disease (CHD), and stroke. Those with the highest plant-to-animal protein ratio had a 19% lower risk of CVD and a 27% lower risk of CHD. And those who consumed the most protein (21% of energy) and adhered to a higher plant-to-animal protein ratio saw even greater reductions – 28% lower risk of CVD and a 36% lower risk of CHD. The researchers attributed these benefits to the replacement of red and processed meat, with plant protein sources, especially nuts and legumes.

Association of dietary patterns derived by reduced-rank regression with colorectal cancer risk and mortality. (Abebe et al, 2024).
This prospective cohort study used data from the multicentre Prostate, Lung, Colorectal, and Ovarian Cancer Screening (PLCO) trial. Two dietary patterns were identified among study participants. These were characterised by a high carbohydrate, folate and low fatty acid intake, or a high fibre and unsaturated fatty acid intake. Participants were followed for 9.4 years. Compared to participants in the first tertile of the high fibre and unsaturated fatty acid pattern, those in the third tertile had a lower risk of colorectal cancer (CRC) (HR = 0.88), and colon cancer (HR = 0.85). The researchers conclude that a diet high in fibre and unsaturated fatty acids may reduce the risk of CRC.

Walnut consumption may contribute to healthy cardiovascular/endothelial function by maintaining membrane integrity. (Jarai et al, 2024).
This review focuses on the protective role of walnut consumption on CVD, as well as the potential cellular and molecular mechanisms by which walnuts benefit vascular endothelial function. Walnuts contain polyunsaturated fatty acids, phenolic compounds, and vitamin E, which are necessary for the healthy functioning of membranes. In addition to endothelial cell function, all other cells and membranes are likely to benefit from walnut consumption. This suggests incorporating walnuts into the diet may mitigate the risk developing cardiovascular diseases and compensate for a sedentary lifestyle, especially in older people.