Nuts are a favorite snack for millions of people around the world. If you eat some every day, they bring many benefits to your body.

A new study presented at the annual meeting of the European Society of Cardiology concluded: why should you choose nuts over tempting chips or chocolate as a midday snack?

The answer is that if you eat nuts at least twice a week, your risk of dying from heart disease, stroke, and other heart disease-related conditions drops by 17 percent.

Study author Dr. Noushin Mohammadifard of the Cardiovascular Research Institute in Isfahan, explained in a statement, "Nuts are overwhelmingly unsaturated fats, with a small percentage of saturated fats."

"In addition to this, they contain heart-healthy proteins, minerals, vitamins, fiber, phytosterols, and polyphenols. "

"Studies in Europe and the United States have demonstrated the cardiovascular protective effects of nuts, but the eastern Mediterranean region has yet to produce convincing evidence..."

The study looked at the frequency of nut consumption and subsequent risk of cardiovascular disease or death population over 12 years.

A total of 5,432 adults over the age of 35 participated in the study. All participants were randomly selected from various regions and none of them had a history of cardiovascular disease.

Each participant's average consumption of walnuts, pistachios, almonds, seeds, hazelnuts, and a variety of other nuts was recorded through a questionnaire in 2001. Each participant was then followed up every two years and asked if they had any cardiovascular problems.

Throughout the 12-year follow-up, the research team collected data on 751 cardiovascular events (coronary artery disease or stroke), 179 cardiovascular-related deaths, and 458 all-cause deaths.

After analyzing their findings, the researchers found that eating nuts two or more times a week reduced the risk of heart disease death by 17 percent compared to those who ate nuts only once every two weeks.

The link between eating nuts and improved heart health remained strong even after taking into account other factors that could influence the results, such as age, smoking habits, and physical activity.

As for the recommended daily consumption of nuts, the ESC lists that 30 grams of unsalted nuts a day should be consumed as part of a healthy diet.

"Fresh, raw nuts are the healthiest," Dr. Mohammadifard added. "Nuts are best eaten fresh, otherwise the unsaturated fats in nuts can oxidize and become harmful.

You can tell if nuts can continue to be eaten by whether they have a lacquered flavor or if they are bitter or sour.