A study published in the British Journal of Nutrition reveals that participants who ate almonds saw improved serum fatty acid profiles and reduced their estimated 10-year heart disease risk score.

We know that a high-fiber diet can be a critical heart-healthy lifestyle change for young and middle-aged adults, but it’s one that’s worth the switch. Scientists from Northwestern University Feinberg School of Medicine studied adults between 20 and 59 years old a few years ago and found that those with the highest fiber intake had a significantly lower estimated lifetime risk for cardiovascular disease than those with the lowest fiber intake.