In a study that may lead to new dietary recommendations for better cardia health and better functioning of digestive system, researchers say Walnuts is a heart and gut healthy snack.

Published in Journal of Nutrition, the study says eating two to three ounces of walnuts every day could be a good way to improve your gut health, and reduce risk of heart disease. Earlier studies have shown that combined with a diet low in saturated fats, Walnuts may have heart healthy benefits.

Changes to the bacteria in gastrointestinal tract also know as the gut microbiome explains the cardiovascular benefits of Walnuts. To assess the gut bacterial changes the researchers collected fecal samples 72 hours before the participants finished the run-diet and each of the three study diet periods. The Walnut die enriched the gut bacteria that have been associated with health benefits in the past.