It turns out snacking on a daily handful of nuts – one ounce or 3 tablespoons – could reduce your risk of dying from the most common causes death. That’s right, according to a major study following nearly 119,000 men and women for 24 years, those who nibbled on nuts were less likely to die from heart disease, cancer and lung disease than their non-nut eating friends.

Nuts are rich in healthy unsaturated fats, protein, fiber and vitamin E. What’s more, they are naturally low in carbohydrates. According to Tufts University, although nuts are high in calories, the new research found that more-frequent nut eaters actually tend to be leaner.

Incorporating nuts into your diet is easy, as well as tasty. Try these nutty suggestions.

1. Top green salads with a handful of nuts instead of cheese or meats.
2. Sprinkle some nuts on your favorite ice cream or frozen yogurt.
3. Enjoy a bit of crunchy nut goodness on your next vegetable stir-fry.
4. Use ground nuts to thicken sauces.
5. Stave off the afternoon munchies with a homemade trail mix featuring your favorite nuts and dried fruits.

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