Although almonds are high in fat, it’s mostly the healthier, monounsaturated kind. Several studies show that eating almonds or other nuts can lower LDL ("bad") cholesterol, and almonds may also help protect against diabetes by reducing spikes in blood sugar if eaten after a high-carbohydrate meal. In addition, almonds are rich in vitamin E and good sources of fiber, magnesium, and vitamin B-2.
To use: Greek yogurt with almonds and honey is a delicious snack or easy-to-prepare breakfast. Add sliced, toasted almonds to salads, rice and vegetable dishes, and baked goods. Almond butter, found in natural food stores and some supermarkets, has a healthier fatty-acid profile than peanut butter.