An ounce of almonds per day will keep the doctor away.
Over the last 13 years, nine clinical studies have cracked the secret behind the heart-healthy impacts of almonds.
Among these nine studies was the study in the American Journal of Clinical Dietetics. The study observed the impact of adding almonds to a fat-reduced diet and its effect on blood cholesterol.
Blood cholesterol is a major marker for heart disease and therefore deserves a moment’s attention. Firstly, not all cholesterol is considered bad. There are two main types of cholesterol in your body: low-density lipoproteins (bad cholesterol) and high-density lipoproteins (good cholesterol).
The “good cholesterol” acts like a vacuum, scavenging up excess cholesterol in your blood and tissues, whereas “bad cholesterol” carries fat and cholesterol from the liver to the tissues contributing to its destructive property.
The study published in the American Journal of Clinical Dietetics, found an inverse relationship between almond consumption and “bad” cholesterol. Subject’s with an increased almond intake experienced a seven per cent decrease in low-density cholesterol, lowering their heart disease risk profile by 11 per cent. The findings suggest incorporating an ounce of almonds into your diet may help decrease your risk of developing heart disease.
However, experts caution consumers to not exceed the one-ounce recommendation. Almonds are energy-dense, meaning they provide plenty of calories in small amounts; specifically, 160 calories per ounce. Eating almonds in excess may cause a positive caloric intake leading to weight gain. Excess weight, like cholesterol increases your risk of developing heart disease.
In addition to cholesterol-lowering properties, almonds are a good source of fibre, protein and have more vitamin E than any other nut.
Every seven minutes a Canadian dies as a result of heart disease, which remains the number-one killer among adults. Heart disease is preventable, emphasizing the importance of making healthy lifestyle choices.
It’s ‘nut’ rocket science. Following a diet high in vegetables and fruits, whole grains and nutritious nuts offers simple steps to keeping the beat in your life.
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The writer is a Food and Nutrition student at Brescia University College.