Who Can Benefit
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Broad group: Busy adults and office workers who want a simple, tasty habit that could support heart health without major changes to their routine.
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Medium group: People with overweight or obesity and prediabetes who are monitoring blood pressure and overall metabolic health and looking for a doable dietary tweak.
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Narrow, symptom-based group: Individuals who notice blood pressure fluctuations—especially higher readings during the day or at night—and want a food-based approach to help smooth those changes.
What Research Shows
Eating almonds daily may help lower and stabilize blood pressure.
In adults with overweight/obesity and prediabetes, consuming 50 grams of almonds per day for five months did not change arterial stiffness, retinal vessel measurements, or serum inflammatory markers. However, it lowered blood pressure: about 3 mmHg lower for 24-hour systolic BP, and about 4 mmHg lower during daytime and nighttime. It also reduced the variability of systolic blood pressure over 24 hours, during daytime, and at night, with nighttime diastolic BP variability also improving. The study involved 34 participants completing a cross-over trial. This suggests almonds may support steadier blood pressure in this population, which can be beneficial for long-term cardiovascular health—alongside other healthy lifestyle habits.
How to Eat It
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Recommended Serving
Aim for about a daily handful of almonds (roughly 50 grams) as used in the study. If calories are a concern or you have nut allergies, adjust accordingly or consult with a clinician. -
Easy Ways to Eat
- Add to yogurt, oatmeal, or smoothie bowls.
- Sprinkle on salads or roasted vegetables.
- Mix into homemade trail mixes or sprinkle over soups for a crunchy finish.
- Flavor Pairings
- Enjoy almonds with citrus (orange zest, lemon) and a drizzle of olive oil for a bright, savory-sweet combo.
- Pair with yogurt or ricotta and a pinch of cinnamon or cocoa for a dessert-like snack.
- Lightly toast them to deepen nuttiness and pair with dark chocolate or berries for a satisfying treat.
Takeaway
A simple daily habit of enjoying almonds may help lower and stabilize blood pressure over several months, especially for people with overweight/obesity and prediabetes. Start with a modest daily portion and find easy, enjoyable ways to include them in meals or snacks. Small, consistent changes—like a handful of almonds each day—can add up to meaningful support for heart health over time.