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Top Scientists Agree: Eating almonds daily is good for our heart, gut and waistlines

Research finds that eating almonds daily supports health in multiple ways and consuming at least 50g per day is associated with slight weight loss in some people.
Check out our NEW Cardiometabolic Health Infographic
Research Results
Why this Information Matters to You
Nutritional Power of Almonds
How to Enjoy Almonds Everyday

In a new peer-reviewed consensus paper, a group of the world’s leading health and nutrition experts reviewed nearly 30 years of research to conclude unanimously that eating almonds daily is a proven strategy to support overall heart health, weight management, and the gut microbiome – all of which are components of cardiometabolic health.

Cardiometabolic health, a key factor in assessing overall well-being, refers to the overall health of the cardiovascular system (heart and blood vessels) and how our bodies digest food. 

Research Results

The team of scientists and physicians concluded that eating almonds daily:

  • May positively impact heart health by:
     
    • Reducing LDL-cholesterol (5.1mg or ~5% average reduction in pooled results) 
    • Reducing diastolic blood pressure in small but significant amounts (0.17-1.3 mmHg reduction in pooled results), both of which can result in more significant benefits when combined with other heart-healthy foods.
  • Does not result in weight gain; higher almond consumption (at least 50g or 1.8 oz. per day) may be associated with slight weight loss in some study participants. 
  • May increase beneficial gut bacteria, potentially aiding metabolic health. More studies are required in this area due to limited research.
  • Can result in a reduction in fasting blood glucose and HbA1C specifically in Asian Indians with prediabetes.**
Cardiometabolic Health Infographic

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“ "Almonds represent a powerful nutrient package and are one of the most researched foods in the world. Researchers from around the globe came to the almond cardiometabolic roundtable. Bringing together diverse perspectives and deep expertise, the group unanimously concluded that almonds positively impact cardiometabolic health. Potential mechanisms include reducing LDL-cholesterol and modestly decreasing diastolic blood pressure, aiding in healthy weight management and supporting gut health."
Dr. Adam Drewnowski,
Co-author of the paper, professor of epidemiology at the University of Washington and world-leading nutrition expert

Why this Information Matters to You

The scientists focused on how eating almonds affects the cardiovascular system (which includes our heart and blood vessels) and metabolism (how the body breaks down food) – together known as cardiometabolic health. 

After reviewing the evidence, the scientists agreed that almonds support cardiometabolic health by positively impacting LDL-cholesterol and diastolic blood pressure, promote beneficial gut bacteria, support weight management, and can help maintain healthy blood sugar in Asian Indians with prediabetes.   

This in turn may help to lower the risk of serious health conditions such as heart disease, stroke, and type 2 diabetes. Learn more about how almonds play a role in a heart-healthy diet and can support healthy blood sugar levels for managing diabetes.

“ “What’s remarkable is the consistency of the evidence in the published literature: adding 50 grams of almonds per day to the diet does not lead to weight gain—in fact, some studies show a slight reduction in body weight. Understanding why—whether through increased satiety, digestive factors, or effects on the microbiome—is the next step toward developing smarter, more targeted nutrition guidance.”
France Bellisle, PhD at Laval University in Quebec and University of Paris

The One and Only Nutritional Power of Almonds

Almonds have a unique nutritional package which positively supports cardiometabolic health risk factors. In a 28g serving (1oz), almonds provide 6g of protein, healthy fats (13g of unsaturated fats and only 1g of saturated fat), and 4g of fiber, nutrients that are specifically called out in the new consensus paper, to benefit cardiometabolic health. In fact, scientific evidence suggests but does not prove that consuming 1.5 ounces (43g) of most nuts, including almonds as part of a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease.

How to Enjoy Almonds Every Day:

Almonds are an ideal snack, they’re also perfect for topping cereal, yogurt and salads or adding to dishes like curries and stir-fries.

Almond & Brussel Sprout Salad
Almond & Brussel Sprout Salad
Almonds
Homemade Tropical Trail Mix
Almond Mode Oats
Almond Mode Oats
Almond Green Smoothie
Power-Up Green Smoothie

  1. Paula R Trumbo, Jamy Ard, France Bellisle, Adam Drewnowski, Jack A Gilbert, Ronald Kleinman, Anoop Misra, John Sievenpiper, Maha Tahiri, Karol E Watson, James Hill, Perspective: Current Scientific Evidence and Research Strategies in the Role of Almonds in Cardiometabolic Health, Current Developments in Nutrition, Volume 9, Issue 1, 2025,104516, https://doi.org/10.1016/j.cdnut.2024.104516.

 

*Scientific evidence suggests but does not prove that consuming 1.5 ounces (43g) per day of most nuts, including almonds as part of a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease.

 

** Although these findings were agreed upon by the roundtable experts, several areas were identified that require further research. In general, experts recognized many of the studies reviewed had limited sample sizes, and there was a large heterogeneity among studies. The scientific roundtable was funded by the Almond Board of California.