Now, this was a massive study (actually 3 studies) over 30 plus years involving over 5 million people! Nut consumption was assessed and was updated every 4 years.
THE RESULTS? Consumption of peanuts and tree nuts (2 or more times per week) and walnuts (1 or more times per week) was associated with a 13% to 19% lower risk of total cardiovascular disease and a 15% to 23% lower risk of coronary heart disease.
Pretty powerful stuff when it comes to getting into a regular nut habit! Commiseration to those who have a tree nut allergy... but it may be that there is no indication of an allergy to certain seeds so hopefully you can still benefit.
Nuts and seeds are simply crying out for a bit of roasting in the oven, keeping in a dark jars in the fridge (so they lose as little of their freshness and fat goodness as possible) and grabbed as a snack, to top salads or stews AND of course - soups, soups and more soups (hot and chilled)!