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Reduce your mortality risk by 23%

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Reduce your mortality risk from heart disease, cancer and other diseases by 23 percent with one simple food. A Dutch study published in the International Journal of Epidemiology found that eating nuts lowers mortality rates. The study, which looked at 120,852 men and women aged 55 to 69 years old followed study results for participants for 10-years and found a 23 percent overall decrease mortality risks for cancer, diabetes, respiratory and neurodegenerative diseases for those who ate half a handful of any kind of nut each day. Researchers even found that peanuts, which are technically legumes and not nuts, also proved beneficial although sadly peanut butter did not.

Researchers looked at data from the Netherlands Cohort Study, an ongoing study, which began looking at diet and cancer in 1986. A similar study of individuals of African and European descent in the U.S. and individuals from China found that nut consumptions was associated with decreased overall cardiovascular disease mortality across ethnic groups and among lower socioeconomic status. That study highlighted the benefits of peanuts (generally a more affordable “nut”) and other nuts as an effective measure for improving cardiovascular health. The Mayo Clinic, a group of doctors that takes themselves way too seriously, pointed out that eating nuts coated in chocolate, sugar or salt may cancel out their heart-healthy benefits. They obviously did not get training from Mary Poppins who taught all of us that a spoonful of sugar makes the medicine go down. They did provide this great recipe though.

Fruit and nut bar

By Mayo Clinic Staff


  • 1/2 cup quinoa flour
  • 1/2 cup oats
  • 1/4 cup flax meal
  • 1/4 cup wheat germ
  • 1/4 cup chopped almonds
  • 1/4 cup dried apricots
  • 1/4 cup chopped dried figs
  • 1/4 cup buckwheat honey
  • 1/4 cup chopped dried pineapple
  • 2 tablespoons cornstarch


Combine all ingredients, mix well. Spread half an inch thick over a parchment-lined sheet pan. Bake at 300 F for 20 minutes. Cool completely and cut. Makes 24.

You can find additional healthy recipes here.

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