Swapping out snacks like biscuits and crisps for almonds may do more than just improve your diet—it could help protect your heart.
New research led by Dr. Wendy Hall at King’s College London found that eating almonds regularly can improve blood vessel function and lower levels of “bad” cholesterol, key factors in reducing the risk of heart disease.
The study, published in the American Journal of Clinical Nutrition, focused on people with a higher-than-average risk for cardiovascular disease.
Over six weeks, participants were divided into two groups: one group replaced 20% of their daily calories with almonds, while the other group ate snacks with the same number of calories but without the nutritional benefits of almonds.
The results were clear. People in the almond group showed better endothelial function, which is a sign that their blood vessels were working more smoothly.
They also had lower levels of LDL-cholesterol—the type of cholesterol that can build up in arteries and increase heart disease risk.
These improvements were significant enough to suggest that simply swapping your snacks for almonds could lower your risk of heart disease by as much as 32%.
This clinical trial builds on earlier research, also led by Dr. Hall and published in the European Journal of Nutrition. That study used dietary data from 6,802 adults in the UK and found that people who eat almonds tend to be healthier overall.
Almond eaters had lower body mass index (BMI) and smaller waistlines compared to those who didn’t eat almonds. On average, almond consumers had a waist circumference that was 2.1 centimeters smaller and a BMI that was 0.8 kg/m² lower.
Their diets were also more balanced and nutritious. People who reported eating almonds had higher intakes of protein, fiber, healthy fats, potassium, vitamin C, and other beneficial nutrients. They also ate less sugar, sodium, carbohydrates, and harmful trans fats—suggesting they naturally gravitated toward healthier food choices.
Dr. Hall emphasized that while almond eaters already tended to follow healthier diets, the clinical trial confirmed that almonds themselves provide health benefits. “Consumption of whole tree nuts such as almonds is an important part of a healthy diet,” she explained.
“Our research shows that adults who eat almonds not only tend to make healthier choices but also benefit directly in terms of better cholesterol levels and blood vessel health.”
Though both studies were funded by the Almond Board of California, they were conducted according to rigorous scientific standards and published in respected peer-reviewed journals. Together, they support the idea that almonds can be a powerful addition to a heart-healthy lifestyle—especially for people already at higher risk of cardiovascular disease.
In summary, replacing processed snack foods with a handful of almonds each day could make a real difference. Not only do almonds support better heart function and lower harmful cholesterol, but they may also be a sign of better eating habits overall.
For those looking to protect their heart, manage their weight, or simply make smarter food choices, almonds offer a simple and tasty step in the right direction.
If you care about heart health, please read studies that vitamin K helps cut heart disease risk by a third, and a year of exercise reversed worrisome heart failure.
For more health information, please see recent studies about supplements that could help prevent heart disease, stroke, and results showing this food ingredient may strongly increase heart disease death risk.
The research findings can be found in European Journal of Nutrition.
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