Eat a small handful of nuts daily
Regular nut eaters had around 20% lower mortality than people eating none. Even once weekly was associated with about 10% lower risk; a daily handful showed the largest difference.
What it takes
At 28 g/day, roughly RMB 200–300 yearly in the source's Chinese-market estimate. No meaningful extra time.
What you may gain
Two US cohorts included about 119,000 people and over 3 million person-years, the sum of each person's follow-up time. Compared with no nuts, mortality ratios were 0.93 for less than once weekly (95% CI 0.90–0.96), 0.89 for once weekly (0.86–0.93), 0.87 for 2–4 times (0.83–0.90), 0.85 for 5–6 times (0.79–0.91), and 0.80 for at least 7 times (0.73–0.86): reductions of 7%, 11%, 13%, 15% and 20%.
Context & considerations
Choose plain, unsalted nuts. They are calorie-dense, so a handful does not mean unlimited snacking. This was observational research, and nut eaters generally had healthier lifestyles; discount the apparent effect accordingly.
Research & references
Bao Y, Han J, Hu FB, et al. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011. https://doi.org/10.1056/NEJMoa1307352