Who Can Benefit
- Broad group: Busy, health-minded adults seeking simple dietary habits that support heart health and daily well-being.
- Medium group: People who are overweight or have prediabetes and want tasty, common foods they can eat regularly to help blood pressure and metabolic health.
- Narrow, symptom-based group: Individuals worried about blood pressure stability—especially those who notice daytime or nighttime BP fluctuations or post-meal BP spikes—and who want a practical dietary option to improve BP consistency.
What Research Shows
Eating almonds may help lower and stabilize blood pressure.
In one study, adults with overweight/obesity and prediabetes who ate 50 g of whole almonds daily for about five months experienced a modest drop in systolic blood pressure—roughly 3–4 mmHg across 24 hours, with similar reductions during daytime and at night. Blood pressure variability also improved, meaning pressures were more stable over 24 hours, including during day and night. Measures of arterial stiffness, retinal microvascular calibers, and inflammatory/endothelial markers largely did not change, with a small increase in central retinal venular diameter of about 2 micrometers. Overall, the findings suggest almonds can modestly lower and stabilize blood pressure without markedly shifting these other vascular or inflammatory markers in people at higher metabolic risk.
Real-world takeaway: adding a daily handful of almonds may support better blood pressure control and stability in everyday life, especially for those with overweight/obesity and prediabetes risk factors.
How to Eat It
- Recommended Serving
- About 50 g of almonds per day (roughly a small handful). This matches the study protocol and fits common, heart-healthy snack patterns.
- Easy Ways to Eat
- Stir a handful into yogurt or smoothies for a creamy, crunchy boost.
- Sprinkle chopped almonds on oatmeal, salads, or whole-grain bowls.
- Keep a small bowl of almonds as a daytime snack to curb hunger between meals.
- Flavor Pairings
- Pair with citrus (orange, lemon zest) and a drizzle of olive oil for a bright, Mediterranean vibe.
- Combine with berries and a pinch of cinnamon or cocoa for a touch of sweetness.
- Mix with yogurt, dark chocolate shavings, or a little honey for a satisfying treat.
Takeaway
A daily portion of almonds is an easy, tasty habit that may lower blood pressure and improve its stability across day and night. If you’re adding almonds to your routine, start with about 50 g per day and enjoy them as part of balanced meals or snacks. Choose unsalted or lightly salted varieties, and be mindful of nut allergies or dental sensitivities. Small, consistent dietary steps like this can add up to meaningful heart-healthy benefits over time.