According to the Journal Environmental Nutrition, eating almonds may help lower low-density lipoproteins (LDL, or “bad” cholesterol) and help decrease systolic blood pressure. Almonds are also an excellent source for magnesium, vitamin E, protein, fiber, copper, calcium, zinc, and potassium. But if you decide to add this extraordinary nut to your diet, keep your daily intake in check. Adding almonds to your current diet might yield a slight weight gain because they are a concentrated source of fat and calories. Instead, choose to substitute your less-nutritious snacks — such as potato chips or cookies — with approximately 20 almonds.