Go Nuts over Almonds
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|Tue, 02-14-2006 - 4:09pm|
Go Nuts Over Almonds
More and more studies are finding that incorporating certain nuts, such as almonds, into a heart-healthy diet brings many benefits. Almonds, for example, have an ideal combination of fats – monounsaturates with some polyunsaturates. They are also packed with vitamin E and magnesium, and are a good source of protein and fiber. Plus, research shows that eating an ounce of almonds a day in place of foods high in saturated fat can lower cholesterol.
A Growing Body of Research
- In one study by Johns Hopkins University and Harvard University, almonds were eaten as a snack in a protein diet and an unsaturated fat diet, but not in a carbohydrate diet. Researchers discovered that the protein and unsaturated fat diets improved blood pressure and LDL (bad) cholesterol and total cholesterol levels more than the carbohydrate diet did1.
- Another study, by the University of Toronto, indicated that incorporating almonds (14 gms, or about 12 almonds, per 1,000 calories) into a heart-healthy diet reduced LDL or "bad" cholesterol by an amount similar to that produced by cholesterol medications called statins.