Diet rating: Good. Calories per 30g (23 nuts): 160. Nutrition per 30g: 6g protein, 14g fat, 6g carbohydrate. Rich in: Vitamin E, magnesium, calcium. Good for: Lowering blood pressure, and the calcium content is good for bone health. A study by Pennsylvania State University this year found that a daily snack of 1.5 oz (42g) of almonds instead of a high-carbohydrate muffin, reduced bad cholesterol, cutting chances of heart disease and high blood pressure. This is likely to be because they are high in monounsaturated fat, which has been found to lower cholesterol.
