Eating this one food every day can boost heart health and weight loss

Eating a daily portion of nuts could boost your and aid , according to a review by experts. Almonds are rich in nutrients including vitamin E, magnesium, calcium, fibre, protein and essential fatty acids. A review of 30 years' of research into the consumption of almonds and cardiometabolic health found that eating them daily can lead to small but significant reductions in "bad" LDL-cholesterol and diastolic .

They also appeared to positively alter the and promote the growth of healthy bacteria. Higher almond consumption of around 50g per day was also linked to slight weight loss in some study participants.

The paper's co-author Dr Adam Drewnowski, professor of epidemiology at the University of , said: "Almonds represent a powerful nutrient package and are one of the most researched foods in the world.

"Researchers from around the globe came to the almond cardiometabolic roundtable. Bringing together diverse perspectives and deep expertise, the group unanimously concluded that almonds positively impact cardiometabolic health.

"Potential mechanisms include reducing LDL-cholesterol and modestly decreasing diastolic blood pressure, aiding in healthy weight management and supporting gut health."

A 30g serving of almonds contains around 6g of protein, 4g of fibre, 9.5g of "good" monounsaturated fats and 15 essential nutrients.

The consensus paper was independently peer-reviewed and published in Current Developments in Nutrition.

The work was funded by the Almond Board of California, which represents more than 7,600 almond farmers in the state.

Juliette Kellow, a UK registered dietician, said: "Bringing together the key findings from several hundred studies in one comprehensive resource really highlights just how beneficial almonds can be for the nation's health.

"Almonds are nutrition powerhouses, providing plant protein, fibre, monounsaturated fats, and an array of vitamins and minerals, all of which support good health.

"Better still, snacking on almonds or adding them to cereal, porridge, salads, stir-fries or curries is an easy and delicious way to start moving towards healthier eating habits."