Almonds provide that satisfying crunch taste that many of us crave; and did I mention they are good for your heart? They contain nutritious monounsaturated fats which are also found in olive oil. You can help lower your risk of heart disease as well as your LDL or “bad” cholesterol. In a ¼ cup serving of almonds, the nutrient magnesium is abundant (contains about 25% of Daily Value). What is so special about magnesium? It helps your veins and arteries to open up and relax which allows for better blood flow, and lowers your blood pressure.