Almonds reduce weight, cholesterol, and hypertension, study finds.

• Meta-analyses of studies show almond consumption leads to small weight reductions, LDL cholesterol, and diastolic blood pressure reductions in Asian Indians.

• Almond consumption does not lead to weight gain and may contribute to weight reductions at doses of about 50 grams a day.

• Almonds have an impact on lowering cholesterol, depending on the dose and duration of consumption (10 weeks).

• Almonds contain components contributing to cholesterol-lowering properties, including Beta-Sitosterol, monounsaturated fats, polyunsaturated fats, and dietary fibre.

• A study showed significant improvements in body weight, waist circumference, glycaemic control, and insulin resistance after 20g of almonds 30 minutes before each major meal on prediabetes.

• For diabetics, almonds can be consumed as a snack between meals or 30 minutes before meals.