The almond is a small tree nut that packs an impressive nutrient
profile. Almonds are high in monounsaturated fats and vitamin E, a powerful
antioxidant. They are also a great source of magnesium, which is essential for
muscle contraction, bone and heart health. These health benefits are widely
known, but new research reveals that the almond’s health benefits don’t stop there. Not only are these nutrient powerhouses cholesterol free, but they may
even raise HDL (good) cholesterol in people with low levels.
More than half of patients with coronary artery disease have low HDL (good) cholesterol levels, despite having well-managed LDL (bad) cholesterol levels. A recent study measured the impact of almonds on HDL cholesterol in patients with coronary artery disease. Although the 150 patients studied had normal LDL (bad) cholesterol, measuring less than 100mg/dL, their HDL cholesterol was low, measuring less than 40mg/dL for men and 50mg/dL for women. Low HDL cholesterol indicates a higher risk for heart disease and stroke.
The patients were split into three groups. The first group was a
control group that ate no almonds; the second group ate Pakistani almonds; and the
third group ate American almonds. Over the course of twelve weeks participants
ate ten grams of almonds every day, equal to about ten almonds. The almonds were
eaten before breakfast in the morning.
Results showed that after twelve weeks, serum HDL cholesterol in
both groups consuming almonds was 14-16 percent higher than their baseline
levels. There were no changes in the participants’ body weight or blood
pressure in any of the groups during the study.
Bottom Line: Try including more heart healthy almonds in your day.
Add almonds to salads for an extra crunch, or swap peanut butter for almond
butter on your morning toast. Delicious by themselves, almonds are also a great
addition to fruit, yogurt and oatmeal. However you choose to eat them, almonds
are a nourishing superfood to consider adding to your diet.
No comments:
Post a Comment