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A simple snack swap could deliver big health benefits, new research shows.

A clinical trial led by Oregon State University found that eating about 2 ounces of almonds a day – roughly 45 nuts – was found to lower LDL cholesterol, the "bad" type that clogs arteries, and also offer other surprising perks.

The study, published in July in Nutrition Research, followed 77 adults ages 35 to 60 with metabolic syndrome — a cluster of conditions that increase the risk of heart disease, type 2 diabetes and stroke and affect roughly one-third of U.S. adults.

HIGH-POTASSIUM FOODS COULD 'SIGNIFICANTLY' LOWER RISK OF HEART FAILURE, STUDY FINDS

Participants ate either 320 calories of almonds or the same calories in crackers for 12 week

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