Current recommendations are to consume a serve of nuts, 30g on a regular basis. Large epidemiological studies have shown that this reduces the risk of heart disease by 30-50% and diabetes by 27%.

Almonds significantly lowered LDL-cholesterol (the “bad” one) and total cholesterol, although HDL-cholesterol remained the same. In fact, studies have shown that for every 7g of almonds eaten daily, the result is a 1% reduction in LDL-cholesterol and a 2% reduction in cardiovascular disease.

Almonds are a great source of monounsaturated oils, protein,fibre and other minerals like calcium and folate.  To put things into perspective, a 30g serving of almonds (approx 20-30/ small handful) provides you with approx  6g of protein (equivalent to one egg), 15g of monounsaturated fat (equiv of 15ml olive oil), 2.5g fibre,  70mg calcium (equiv to 60ml milk) and only 1g of saturated fat. So, apart from the benefits in helping to reduce cardiovascular disease and diabetes, the protein and fibre would also help with satiety (feeling of fullness) so you’re less likely to snack!

Studies have also shown that peanuts reduce LDL-cholesterol too in those with high fasting lipids.

Their health benefits are due to various nutrients including antioxidants and phytochemicals. Most of the antioxidants are in the skin so better to consume the whole thing.

For further info-