Are you look­ing for a high-fat food that’s good for your health? Well look no fur­ther, that’s al­monds. They are high in mo­noun­sat­u­rat­ed fats that have been linked to low­er­ing the risk of heart dis­ease.

Along with be­ing high in healthy fats, this su­per­food is al­so rich in an­tiox­i­dants, vi­t­a­mins and min­er­als. Al­monds con­tain, pro­tein, fi­bre, fat, vi­t­a­min E, man­ganese and mag­ne­sium. One ounce of al­monds, ap­prox­i­mate­ly one hand­ful, con­tains one-eighth of our dai­ly pro­tein needs.

Here are a few ben­e­fits of al­monds:

Help re­duce the risk of heart dis­ease.

Help low­er cho­les­terol.

Can as­sist with blood sug­ar con­trol.

Mag­ne­sium in al­monds can ben­e­fit blood pres­sure lev­els.

Re­duce hunger.

Can be ben­e­fi­cial for weight loss.

As with any food, there are cer­tain risks as­so­ci­at­ed with con­sum­ing al­monds. An al­mond al­ler­gy, or nut al­ler­gies on a whole are quite com­mon. If you’ve eat­en al­monds and start ex­pe­ri­enc­ing symp­toms of nau­sea, stom­ach pain, prob­lems swal­low­ing or dif­fi­cul­ty breath­ing, just to name a few, please see a doc­tor im­me­di­ate­ly. Keep in mind that if you are al­ler­gic to al­monds, these ben­e­fits may not ap­ply.