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Eating Almonds = Better Diet, Metabolic Status and Reduced Risk of Cardiovascular Disease: Current Almond Research from March 2021

Research collated in March 2021 by Nuts for Life has revealed some fascinating information linking almond consumption to improved diet and metabolic status, in addition to reduced risk of cardiovascular disease.


In a study by Dikariyanto et al. (2020), consumers of whole almonds showed many indicators of a better diet than those who did not consume whole almonds regularly. Among these include higher consumption of:

  • Protein
  • Monounsaturated and polyunsaturated (‘good’) fats
  • Vitamins C and E
  • Fibre
  • Folate
  • And much more!


In addition, almond consumption was linked to lower consumption of:

  • Trans-fats (‘bad’ fats)
  • Carbohydrates
  • Sugar
  • And Sodium

Photography: Shutterstock

That’s quite a nutritious punch that almonds pack! What is more, is that the healthier diet associated with almond consumption also improves body-weight related markers of cardiovascular disease; almond consumption is linked with a lower BMI and waist circumference.


So, almonds are great for your heart health and your physical appearance! It’s a win-win!


Along with reduced cardiovascular risk comes improved metabolic status; general nut consumption was found to be associated with lower rates of hypertension (high blood pressure), type 2 diabetes, and dyslipidaemia (high composition of cholesterol and fat in the blood) (Micek et al. 2021).


I think we can agree that regular almond consumption is amazing for your body, both inside and out!


What is the take-home message here then? Make sure you get your daily serving of almonds – 30g or a small handful, your body will thank you for it!


Want to read the studies mentioned in this post? Click on the links below!

Dikariyanto et al. (2020):

Micek et al. (2021):

Nuts for Life:

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