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Almonds
for Heart Health
The research just keeps
piling up on the health benefits of almonds. Studies
reported in the Journal of The American College of
Nutrition have found that this simple addition to
your diet (just ten whole, unsalted almonds a day)
can significantly lower your risk of heart disease.
Three different groups
of men and women who had high cholesterol were studied.
One group consumed ten almonds daily, while another
group consumed olive oil daily. A third group consumed
a high saturated fat diet consisting of butter and
cheddar cheese.
After four weeks, the
almond group had significantly lower levels of both
total cholesterol and LDL (the "bad" cholesterol).
The olive oil group also had a decrease in cholesterol
(though not as much as the almond group). Needless
to say, there was a significant increase in cholesterol
among the saturated fat group.
Almonds are higher in
dietary fiber than most nuts. It is the unique type
of dietary fiber in almonds that probably lowers cholesterol
levels. Almonds also are high in certain chemicals
known as plant sterols, as well as saponins, that
have been found to reduce the risk of heart disease.
Another beneficial chemical is the protein arginine,
which lowers blood fat levels.
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