Want to lower your risk of dying from a heart attack? Go a little nuts.

Peanuts are getting a modern rehabilitation.  Except for severe cases, it has been found that peanut allergies will go away if kids eat them early, and when they reach adulthood they will have less likelihood of dying from heart disease - and be an equalizer across low-income and racially diverse populations.

 While research has previously linked nut consumption with lower mortality, those studies focused mainly on higher-income, white populations. This work by researchers at Vanderbilt University and the Shanghai Cancer Institute discovered that all races - blacks, whites, and Asians alike - could potentially increase heart health by eating nuts and peanuts. 

The American Heart Association recommends eating four servings of unsalted, unoiled nuts a week. Nutrient-rich nuts are also high in calories, so don't eat too many if you're watching your weight. A serving size is a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter.

"Nuts are rich in nutrients, such as unsaturated fatty acids, fiber, vitamins, phenolic antioxidants, arginine and other phytochemicals. All of them are known to be beneficial to cardiovascular health, probably through their anti-oxidative, anti-inflammatory and endothelial function maintenance properties," said senior author is Xiao-Ou Shu, M.D., Ph.D., associate director for Global Health at the Vanderbilt-Ingram Cancer Center and professor of Medicine in the Department of Epidemiology. "In our study, we found that peanut consumption was associated with reduced total mortality and cardiovascular disease mortality in a predominantly low-income black and white population in the U.S., and among Chinese men and women living in Shanghai."

This study was based on three large on-going cohort studies. Participants included over 70,000 Americans of African and European descent from the Southern Community Cohort Study (SCCS), who were mostly low-income, and over 130,000 Chinese from the Shanghai Women's Health Study (SWHS) and the Shanghai Men's Health Study (SMHS).

Information on nut consumption was collected by structured questionnaires at the baseline survey. For participants in the SCCS, deaths were determined by linking with the National Death Index and Social Security Administration mortality files, and for participants in the SWHS/SMHS, by linking with the Shanghai Vital Statistics Registry and by conducting home visits. In total, over 14,000 deaths were identified, with a median follow-up of 5.4 years in the SCCS, 6.5 years in the SMHS, and 12.2 years in the SWHS.

Peanut consumption was associated with decreased total mortality, particularly cardiovascular mortality (i.e., 17 percent-21 percent reduction in total mortality, and 23 percent-38 percent reduction in cardiovascular mortality for the highest quartile intake group compared to the lowest quartile group) across all three racial/ethnic groups, among both men and women, and among individuals from low-SES groups.

Because peanuts are much less expensive than tree nuts, as well as more widely available to people of all races and all socioeconomic backgrounds, increasing peanut consumption may provide a potentially cost-efficient approach to improving cardiovascular health, Shu said.

"The data arise from observational epidemiologic studies, and not randomized clinical trials, and thus we cannot be sure that peanuts per se were responsible for the reduced mortality observed," said William Blot, Ph.D., associate director for Cancer Prevention, Control and Population-based Research at VICC and a co-author of the study.  He did note that "the findings from this new study, however, reinforce earlier research suggesting health benefits from eating nuts, and thus are quite encouraging."

Published in JAMA Internal Medicine.