Almonds: The Heart-Healthy Snacks

They maybe tiny, but from monounsaturated fat to vitamins, almonds do pack a big health punch

Joyoti Mahanta

What’s on my plate?

Almonds—the edible seeds that are the fruit of the almond tree. Almonds may be high in fat, but that hasn’t affected the popularity of these nuts because of their well-endowed nutrient profile. 


The high-fat almond is largely a monounsaturated fat which helps to protect the heart by sustaining levels of HDL (good) cholesterol against LDL (bad) cholesterol. According to a research conducted by the British Journal of Nutrition, consuming almonds as part of a healthy diet (around 55g a day), is not only beneficial to reducing the risk of heart disease but also has limited risk of weight gain. Almonds are a great source of fibre and protein, and contain important nutrients including vitamin E, selenium, zinc, calcium, magnesium and B vitamins, especially folate and biotin (vitamin B7). Almonds can fight cancer to a certain extent, has shown the ability to slow down brain-related illnesses like Alzheimer’s, to being perfect for diabetics and high blood pressure patients, munching on a small handful of these beneficial nuts daily is a good idea for many reasons besides just increasing satiety. 

Where to buy:

You can buy almonds in most general stores and order them online.

Eat this:

Make bite-sized desserts with them and make them tasty for kids by including them in cakes and easy-to-much-on bars. You can munch on a handful of plain or roasted almonds as well, or soak them overnight and consume them the next morning. You can also sprinkle almonds over yoghurt or your cereal/oats. And then, there’s almond butter and the vegan-popular almond milk, which is also perfect for those who are lactose-intolerant.  

Image courtesy: Shutterstock


Editor’s Pick

Recipes of the Day

Related Stories

To feed your hunger for more


Want more? Click on the tags below for more videos and stories