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Research from BMC Medicine has found some nutty results for a life-saving daily snack. The new study published this week found a link between eating at least 20 grams of nuts per day and reducing the risk of fatal conditions, such as heart disease and premature death. Pass the pralines!

The study determined that eating 20 grams of tree nuts, including hazelnuts, walnuts and pecans–as well as Brazil nuts and peanuts (which are technically seeds and legumes)–reduced coronary heart disease by 30 per cent and premature death by 22 per cent. Though less conclusive, there is some evidence than nuts can also help reduce the risk of cancer by 15 per cent. The study even found a link between eating nuts every day and reducing the risk of death by diabetes and respiratory diseases.

“[Because nuts are] sources of dietary fiber, magnesium, polyunsaturated fats, vitamin E and antioxidants,” the study explains that these properties all contribute to reducing heart disease.

While many studies on nuts and their health benefits have already been conducted, their findings have always been somewhat inconclusive. A research team from the Norwegian University of Science and Technology as well as the Imperial College of London worked together to compile 29 studies on the health benefits of nuts, amassing a database of 819,000 participants. The studies were comprised of 85,000 deaths, 18,000 cases of cancer and cardiovascular disease, 12,000 cases of coronary heart disease and 9,000 cases of strokes. Taking into account gender, age and risk factors, the research consistently pointed towards a link between consuming nuts and reducing deadly diseases.

It is, however, important to note that people who eat nuts may also be committed to eating healthy and keeping an active lifestyle. Still, nuts are high in antioxidants, fibre and protein and could even help combat obesity.

In a nutshell, grab a handful of nuts each day for a longer and healthier life.