Eat 23 of These Daily to SLASH Heart Risk [DELICIOUS!]
By
Dr. Scott Olson, ND
Posted June 2, 2025
When it comes to heart health, we’re constantly told what we need to cut out.
You know the drill—ditch the salt, dump the sugar, and avoid the processed foods.
But what if I told you that adding something to your diet could be just as effective for protecting your heart?
A comprehensive new scientific analysis reveals that a common tree nut could be your heart’s best friend—improving cholesterol, blood pressure, and even your waistline.
And the best part? You only need a small daily handful to reap the rewards…
A new scientific review by a panel of 11 scientists and physicians confirmed what many nutritionists insisted for years—munching on some tasty almonds every day is an effective way to support heart health.
The panel analyzed more than 200 peer-reviewed studies on almonds and published their findings in Current Developments in Nutrition.
Their conclusion?
This humble nut delivers measurable improvements in key heart indicators.
Regularly eating almonds is associated with around a five percent reduction in LDL (“bad”) cholesterol and a lowering of diastolic blood pressure, ranging from 0.17 to 1.3 mmHg.
Remember, while we aren’t talking about massive changes, they still have a positive impact.
In fact, a five percent reduction in LDL cholesterol, sustained over time, can translate to a significant decrease in heart disease risk. Plus, consistent small reductions in blood pressure can substantially lower the risk of cardiovascular events.
With heart disease, obesity, and diabetes surging worldwide, this report emphasizes the value of simple, natural dietary changes to disease prevention.
What makes almonds so beneficial? They’re packed with heart-healthy monounsaturated fats, fiber, plant protein, vitamin E, magnesium, and phytosterols—all nutrients that support cardiovascular health.
But the almond benefits don’t end with the heart. They’re linked to additional health improvements, including blood sugar regulation, weight management, gut health, and reduced inflammation.
So, how many almonds should you eat? Most studies showing benefits used approximately 1.5 ounces (about 1/4 cup or 23 almonds) daily.
Here are some easy ways to incorporate these delicious nuts into your routine:
- Add sliced almonds to your morning oatmeal or yogurt
- Keep a small container in your car or desk for a quick snack
- Spread almond butter on whole-grain toast
- Sprinkle chopped almonds on salads for added crunch
- Use almond flour in baking for a nutritious boost
- Blend a fistful into smoothies for extra protein and healthy fats
Even small dietary changes, when maintained consistently over time, can have profound health benefits.
The beauty of almonds (and, really, all nuts) is that they’re a simple and delicious addition to your daily routine that requires minimal effort but offers a substantial return on investment for your heart health.
P.S. “Biohack” your life like a billionaire?! Here’s how…
Source:
Paula R Trumbo, Jamy Ard, France Bellisle, Adam Drewnowski, et al., Perspective: Current Scientific Evidence and Research Strategies in the Role of Almonds in Cardiometabolic Health,
Current Developments in Nutrition, Volume 9, Issue 1, 2025,104516, ISSN 2475-2991
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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