Almonds are an excellent source of monounsaturated fat, the same type of fat found in olive oil that has positive health benefits. Consumption of monounsaturated fat is linked with reduced cardiovascular disease.

Almond meal comes from ground almonds and generally contains no other ingredients. Almond meal is a common substitute for wheat flour in baked goods, which is helpful for people following a diet low in carbohydrates.

Almonds have the highest protein content of any nut and are a valuable food for vegans and vegetarians. Almonds are rich in minerals, magnesium, potassium, phosphorous and especially high in calcium. Almonds are high in mono-unsaturated fat which helps to lower cholesterol, especially the bad cholesterol (LDL). Almonds contain a high degree of oleic acid, which is believed to be the ingredient in olive oil that protects against heart disease.