Do Almonds Have Heart Healthy Benefits?
Almonds are an excellent source of vitamin E, calcium, magnesium and potassium. These nuts are also rich in protein and fiber. They are naturally low in sugar, thus does not promote weigh gain which is a misconception most people have about almonds.An ideal consumption of 23 almonds a day serves 13 grams of healthy unsaturated fats. It also gives 1 gram of saturated fat but not bad cholesterol.
Almonds, of all tree nuts, are the richest in calcium, fiber, niacin, riboflavin, and vitamin E. Twenty-three almonds a day packs 160 calories. Some of these calories come from fat but predominantly healthy unsaturated.
What’s in nuts that’s thought to be heart healthy?
Experts like the Food and Drug Authority claim that 1.5 ounces of almonds a day minimizes the threat of heart diseases. Most nutrients found in almonds promotes better health of the heart. One content almonds are rich in is magnesium which is essential in keeping the heart healthy, and inhibiting heart attacks and hypertension. Other studies claim that these nuts can reduce harmful low-density lipoprotein (LDL) cholesterol and keep healthy ones to keep the heart healthy.
Almonds minimizes the level of C-reactive proteins that contribute to inflammation that greatly damages the arteries. They also prevent the formation of fatty plaques in the arteries. Their vitamin E and flavonoid components, when combined, protects the heart from damage of the artery wall.
There is also a research that suggests that consumption of almond, even for a short period of time, improves the vascular function in men from 20 to 70 years old.
Unsaturated fats, when broken down, give you monounsaturated fats and polyunsaturated fats. The common types of polyunsaturated fats are omega-3 and omega-6 fatty acids.
Monounsaturated fats promote lower LDL cholesterol, thus, boosts the health of the heart. The monounsaturated fat content of almonds is as effective as that of olive oil. Many scientific studies have claimed that almonds, because of their rich monounsaturated fat content, lowers the LDL cholesterol in the blood of a person and minimizes the risk of heart diseases.
These monounsaturated fats can also help you lose weight while promoting a healthy diet. The calories you get from eating almonds are being taken in by your body mostly in the form of monounsaturated fats. Research has proven incorporating almonds in weight loss programs to be more effective than complex carbohydrates.
Omega-3 fatty acids
Omega-3 fatty acids are the more commonly known type of polyunsaturated fats. They are usually found in fatty fish and shellfish but are also in almonds. They are essential to be incorporated to a person’s diet because it prevents cardiovascular diseases and lowers LDL cholesterol level.
Plant sterols, like the previously listed nutrients, promote lower cholesterol. They are artificially added to food like margarine but they are naturally occurring in almonds.
These components of almonds promote better health of the heart, minimize risk of heart diseases, and even help in weight loss. They keep your arteries healthy and avoids formation of plaques that clog in the arteries.