Almonds are a versatile and nutritious food that can be eaten raw or toasted. These seeds of the fruit of the almond tree are an excellent source of many nutrients and provide various health benefits.

1. Can Lower Cholesterol Levels

The monounsaturated fatty acids in almonds may help keep your cholesterol levels in check. One review found that eating almonds can help you maintain levels of high-density lipoprotein (HDL) cholesterol ("good" cholesterol) and lower low-density lipoprotein (LDL) cholesterol ("bad" cholesterol) levels.

High LDL cholesterol is linked to an increased risk of cardiovascular events (such as a heart attack or stroke). The research authors recommend eating about 45 grams (g) of almonds daily for optimal protection.

2. May Lower Risk of Cancer Risk

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