Advertisement

The Health Benefits of Almonds

Adding almonds to your diet can make your heart happy.

Medically reviewed in April 2021

Next time you're headed to the office vending machine, skip the chips and grab yourself a bag of almonds instead. Your heart will sing. 

Besides the many health benefits of almonds—including fiber, magnesium, polyphenols and good-for-you monounsaturated fats (MUFAs)—almonds have heart benefits that may help wrestle two known heart disease risks to the ground: insulin resistance and bad-for-you LDL cholesterol. 

Heart-lovin' nuts 
At least, that's what happened to people with prediabetes in one study. Eating just 2 ounces of almonds a day for 2 weeks helped with lowering LDL cholesterol and improvinginsulin resistance—two healthy changes that could halt the progression of prediabetes and protect the heart from the ravages of high cholesterol. But you don't have to have high blood sugar to enjoy the health benefits of almonds. Plenty of related findings suggest these nuts also help with lowering LDL cholesterol and inflammation in folks withnormal blood sugar levels. 

Trade bad fat for good 
Sound too good to be true? Well, here's the catch: Many findings suggest you'll get the most heart benefits from almonds and other nuts if you eat them in lieu of foods high in saturated fat, such as chips, fried fare, high-fat dairy and red meat. 

Nuts are terrific snacks, and you can work them into meals, as well.

More On

Bulgur Salad Recipe

article

Bulgur Salad Recipe
Finally bought some bulgur at the grocery store but still not sure what to make? Your taste buds won’t be let down with this nutritious and delicious ...
7 Make-Ahead Breakfasts to Keep in Your Freezer

slideshow

7 Make-Ahead Breakfasts to Keep in Your Freezer
These 300-calorie meals take almost no time to heat and will fill you up.
The Ultimate Chicken Soup

article

The Ultimate Chicken Soup
When drippy red noses are everywhere, it's time to make a big batch of Dr. Ziment's sinus-clearing Garlic Chicken Soup. We discovered this aromatic mi...
InstaPot Enchilada Soup

article

InstaPot Enchilada Soup
Instapots are a great tool to get dinner on the table quickly. This recipe takes the flavors and ingredients commonly found in enchiladas and turns th...
Cranberry Ginger Cocktail

article

Cranberry Ginger Cocktail
Ginger beer adds some fizz to your typical cranberry cocktail. The recipe amounts are for a mason jar, so if you’re glass of choice is smaller, cut th...