The Snack Swap Your Heart Will Actually Love
Here's a tiny habit that takes five seconds and pays off for decades: swap one daily processed snack for 10 nuts.
That's it. Not a whole diet overhaul. Just 10 walnuts, almonds, or pecans instead of chips or cookies once a day.
What the science says: A study published in the Journal of the American College of Cardiology found that people who ate nuts regularly had significantly lower risk of heart disease and better cholesterol levels. The American Heart Association confirms that nuts provide healthy fats, fiber, and minerals that support cardiovascular health and steady blood sugar.
Why 10? It's enough to get the benefits without going overboard on calories. Plus, it's countable—no measuring required.
Your move: Tonight, portion out 10 nuts into a small container for tomorrow's snack. See how you feel. Notice the difference between a nut-fueled afternoon and a post-chip crash.
One small swap. Real results over time.
Sources:
Suggested reading: The Blue Zones Solution by Dan Buettner (daily habits of the world's healthiest populations)