A recent study has found that replacing one serving of meat for nuts can make improvements to your health.

Suggestions from researchers at the University of Ohio say that a handful of nuts or a tablespoon of peanut butter a day instead of meat can reduce the risk of an early death by 17%.

The research conducted observed that when participants closely followed the Alternative Healthy Eating Diet (which includes foods that reduce chronic disease risk) or the Alternative Mediterranean Diet (which emphasizes vegetables, fish and olive oil), they experienced a 20% improvement in their health.

The University observed the diets of over 47,000 women and 25,00 men over the course of 12 years.

Dr. Mercedes Sotos-Prieto, who was the lead of the study, told the Daily Mail, “The essential elements of a healthy diet include higher intakes of fruits, vegetables, whole grains, nuts and beans, and lower intakes of red and processed meats, sugar-sweetened beverages and highly refined grains, like white rice and flour.”