Lower LDL-Cholesterol and Reduce Your Risk of Heart

Disease
A high-fat food that's good for your health? That's not an oxymoron, its almonds.
Almonds are high in monounsaturated fats, the same type of health-promoting fats
as are found in olive oil, which have been associated with reduced risk of heart
disease. Five large human epidemiological studies, including the Nurses Health
Study, the Iowa Health Study, the Adventist Health Study and the Physicians
Health Study, all found that nut consumption is linked to a lower risk for heart
disease. Researchers who studied data from the Nurses Health Study estimated
that substituting nuts for an equivalent amount of carbohydrate in an average diet
resulted in a 30% reduction in heart disease risk. Researchers calculated even more
impressive risk reduction45%when fat from nuts was substituted for saturated
fats (found primarily found in meat and dairy products).
A study published in the British Journal of Nutrition indicates that when foods
independently known to lower cholesterol, such as almonds, are combined in a
healthy way of eating, the beneficial effects are additive. In this study of 12 patients
with elevated LDL cholesterol levels, a diet containing almonds and other nuts,
plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in
beans, oats, pears) reduced blood levels of all LDL fractions including small dense
LDL (the type that most increases risk for cardiovascular disease) with near
maximal reductions seen after only 2 weeks.
In addition to their cholesterol-lowering effects, almonds' ability to reduce heart
disease risk may also be partly due to the antioxidant action of the vitamin E found
in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated
fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and
heart disease). When almonds are substituted for more traditional fats in human
feeding trials, LDL cholesterol can be reduced from 8 to 12%.
In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg
of magnesium plus 162 mg of potassium.
Magnesium is Nature's own calcium channel blocker. When there is enough
magnesium around, veins and arteries breathe a sigh of relief and relax, which
lessens resistance and improves the flow of blood, oxygen and nutrients
throughout the body. Studies show that a deficiency of magnesium is not only
associated with heart attack but that immediately following a heart attack, lack of
sufficient magnesium promotes free radical injury to the heart.

Potassium, an important electrolyte involved in nerve transmission and the

contraction of all muscles including the heart, is another mineral that is essential
for maintaining normal blood pressure and heart function. Almonds promote your
cardiovascular health by providing 162 mg of potassium and only 0.2 mg of sodium,
making almonds an especially good choice to in protecting against high blood
pressure and atherosclerosis.

Almonds Provide Double-Barreled Protection

against Diabetes and Cardiovascular Disease
Lessening after-meal surges in blood sugar helps protect against diabetes and
cardiovascular disease, most likely by lessening the increase in cholesteroldamaging free radicals that accompanies large elevations in blood sugar. This is one
reason why low- glycemic index diets result in lower risk of diabetes and heart
disease.
Almonds appear to not only decrease after-meal rises in blood sugar, but also
provide antioxidants to mop up the smaller amounts of free radicals that still result.
(Jenkins DJ, Kendall CW, Journal of Nutrition)
Researchers fed 15 healthy subjects 5 meals providing a comparable amount of
carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice, and
instant mashed potatoes) and 2 bread control meals. Blood samples, taken before
each meal and 4 hours afterwards, showed levels of protective antioxidants
increased after the almond meal, but decreased after the other meals. And not only
did the almond meal increase antioxidant levels, but unlike the other foods,
almonds also lowered the rise in blood sugar and insulin seen after eating.
Further research shows that eating almonds along with a high glycemic index food
significantly lowers the glycemic index of the meal and lessens the rise in blood
sugar after eating. (Jones AR, Kendall CW, Metabolism)
In this study, after an overnight 10-12 hour fast, 9 healthy volunteers were
randomly fed 3 test meals and 2 white bread (high glycemic) control meals on
separate days. Each meal contained 50 grams of carbohydrate from white bread
eaten either alone or in combination with 1, 2, or 3 ounces of almonds. To check
subjects' rise in blood sugar, blood samples were taken for glucose analysis
immediately after eating, and at 15, 30, 45, 60, 90 and 120 minutes.

Eating almonds reduced the glycemic index (GI) of the meal and subjects' rise in
blood sugar in a dose-dependent mannerthe more almonds consumed, the lower
the meal's GI and the less the rise in subjects' blood sugar after eating.
When one-ounce of almonds was eaten along with white bread, the GI of the meal
(105.8) was comparable to eating white bread alone, but when two ounces of
almonds were consumed with the white bread, the GI dropped to 63, and when 3
ounces of almonds were eaten, the GI was only 45.2less than half the GI of the
white bread only meal.
Subjects' blood sugar rose 2.8 mmol/L after eating only white bread. When one
ounce of almonds was eaten with the bread, blood sugar rose 2.2 mmol/L. Eating
two ounces of almonds with the bread resulted in a rise in blood sugar of 2.0
mmol/L, and eating three ounces of almonds caused blood sugar to rise only 1.6
mmol/Lless than half the rise seen after eating white bread alone.
Practical Tips: Don't just enjoy almonds as a between-meal snack. Spread a little
almond butter on your toast or down the center of a stalk of celery. Add a handful
of lightly roasted almonds to your salad or chop and use as a topping for pasta,
steamed or healthy sauteed vegetables. When eating foods with a higher glycemic
index, including almonds in the meal can help keep your blood sugar under control.

Crazy about Your Heart? Go Nuts

Other nuts appear to be cardio-protective as well. Research published in the British
Journal of Nutrition (Blomhoff R, Carlsen MH), which identified several nuts among
plant foods with the highest total antioxidant content, suggests nut's high
antioxidant content may be key.
Walnuts, pecans and chestnuts have the highest antioxidant content of the tree
nuts, with walnuts delivering more than 20 mmol antioxidants per 3 ounces (100
grams). Peanuts (although technically, a legume) also contribute significantly to our
dietary intake of antioxidants.
Nuts' high antioxidant content helps explain results seen in the Iowa Women's
Health Study in which risk of death from cardiovascular and coronary heart
diseases showed strong and consistent reductions with increasing nut/peanut
butter consumption. Total death rates decreased 11% and 19% for nut/peanut
butter intake once per week and 1-4 times per week, respectively.
Even more impressive were the results of a review study of the evidence linking
nuts and lower risk of coronary heart disease, also published in the British Journal of

Nutrition. (Kelly JH, Sabate J.) In this study, researchers looked at four large
prospective epidemiological studiesthe Adventist Health Study, Iowa Women's
Study, Nurses' Health Study and the Physician's Health Study. When evidence from
all four studies was combined, subjects consuming nuts at least 4 times a week
showed a 37% reduced risk of coronary heart disease compared to those who
never or seldom ate nuts. Each additional serving of nuts per week was associated
with an average 8.3% reduced risk of coronary heart disease.
Practical Tip: To lower your risk of cardiovascular and coronary heart disease,
enjoy a handful of nuts or tablespoon of nut butter at least 4 times a week.

Almonds Surpass Whole Wheat Muffins for Improving

Blood Fats
Even individuals who are experiencing problems with their blood fat levels may not
automatically need to shy away from high-fat food snacks like almonds.
Researchers at the University of Toronto, Canada have shown that a 2.5 ounce
snack of almonds each day can do a better job in lowering blood LDL and raising
blood HDL than a whole wheat muffin having the same amount of fat and fiber as
almonds. They also found that markers of antioxidant status in the body could be
improved with the incorporation of almond snacks. It was the many phytonutrients
(especially flavonoids) found in almonds that were believed to account for some of
these special almond benefits.

Whole Almonds (with Skins) Provide Most Heart

Healthy Benefits
New research on almonds adds to the growing evidence that eating whole foods is
the best way to promote optimal health.
The flavonoids found in almond skins team up with the vitamin E found in their
meat to more than double the antioxidant punch either delivers when administered
separately, shows a study published in the Journal of Nutrition.
Twenty potent antioxidant flavonoids were identified in almond skins in this study,
some of which are well known as major contributors to the health benefits derived
from other foods, such as the catechins found in green tea, and naringenin, which is
found in grapefruit.

"We have identified a unique combination of flavonoids in almonds," said Jeffrey

Blumberg, Ph.D., senior scientist and director of the Antioxidants Research
Laboratory at Tufts University. "Further blood tests demonstrated that eating
almonds with their skins significantly increases both flavonoids and vitamin E in the
body. This could have significant health implications, especially as people age."
Blumberg's team tested the effects of almond skin's flavonoids alone and then in
combination with the vitamin E found in almond meat on blood samples containing
LDL cholesterol. While almond skin flavonoids alone enhanced LDL's resistance to
oxidation by 18%, when almond meat's vitamin E was added, LDL's resistance to
oxidation was extended by 52.5%!
"The synergy between the flavonoids and vitamin E in almonds demonstrates how
the nutrients in whole foods such as almonds can impact health," says Dr. Blumberg.
Two other studies have recently confirmed the heart-healthy benefits offered by
whole almonds:
A study published in the American Journal of Clinical Nutrition, which found that, as
part of a diet rich in heart healthy foods such as soy, viscous fiber and plant sterols,
almonds can reduce cholesterol levels as much as first generation statin drugs.
And a second study by the same research team, published in the European Journal of
Clinical Nutrition, and found that, as part of the same heart healthy eating plan,
almonds can reduce C-reactive protein, a marker of artery-damaging inflammation,
as much as statin drugs. Need more reasons to make almonds a staple in your
healthy way of eating? Ounce for ounce, almonds are the one of the most
nutritionally dense nuts. As well as providing an array of powerful flavonoids,
almonds are among the richest sources of vitamin E in the diet.

Almond's Healthy Fats May Help You Lose Weight

A study published in the International Journal of Obesity and Related Metabolic
Disorders that included 65 overweight and obese adults suggests that an almondenriched low calorie diet (which is high in monounsaturated fats) can help
overweight individuals shed pounds more effectively than a low calorie diet high in
complex carbohydrates. Those on the almond-enriched low calorie diet consumed
39% of their calories in the form of fat, 25% of which was monounsaturated fat. In
contrast, those on the low calorie diet high in complex carbohydrates consumed
only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53%
of their calories were derived from carbohydrate. Both diets supplied the same
number of calories and equivalent amounts of protein. After 6 months, those on

the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their
waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and
systolic blood pressure (-11 vs. 0%). Those eating almonds experienced a 62%
greater reduction in their weight/BMI (body mass index), 50% greater reduction in
waist circumference, and 56% greater reduction in body fat compared to those on
the low calorie high carbohydrate diet! Among those subjects who had type 1
diabetes, diabetes medication reductions were sustained or further reduced in
96% of those on the almond-enriched diet versus in 50% of those on the complex
carbohydrate diet.

Eating Nuts Lowers Risk of Weight Gain

Although nuts are known to provide a variety of cardio-protective benefits, many
avoid them for fear of weight gain. A prospective study published in the
journal Obesity shows such fears are groundless. In fact, people who ate nuts at
least twice a week were much less likely to gain weight than those who almost
never ate nuts.
The 28-month study involving 8,865 adult men and women in Spain, found that
participants who ate nuts at least two times per week were 31% less likely to gain
weight than were participants who never or almost never ate nuts.
And, among the study participants who gained weight, those who never or almost
never ate nuts gained more (an average of 424 g more) than those who ate nuts at
least twice weekly.
Study authors concluded, "Frequent nut consumption was associated with a
reduced risk of weight gain (5 kg or more). These results support the
recommendation of nut consumption as an important component of a
cardioprotective diet and also allay fears of possible weight gain."
Practical Tip: Don't let concerns about gaining weight prevent you from enjoying
the delicious taste and many health benefits of nuts!
Spread some nut butter on your morning toast or bagel.
Remember how many great childhood lunches involved a peanut butter and
jelly sandwich? Upgrade that lunchbox favorite by spreading organic peanut
butter and concord grape jelly on whole wheat bread.
Fill a celery stick with nut butter for an afternoon pick-me-up.
Sprinkle a handful of nuts over your morning cereal, lunchtime salad,
dinner's steamed vegetables.

 Or just enjoy a handful of lightly roasted nuts as a healthy snack.

Daily Consumption of Almonds May Help You Eat

a Healthier Diet
If you've been reluctant to add almonds to your diet because of their high calorie
count, a study published in the British Journal of Nutrition may help convince you to
give these delicious, nutrient-dense nuts a try.
In this study, the normal eating patterns of 43 men and 38 women were followed
for 6 months. Then they were told to eat approximately 2 ounces or one-quarter
cup of almonds daily but were given no other instructions about changing their
diet, and followed for an additional 6 months. By the end of the study, a number of
very beneficial changes were seen to naturally occur.
While eating almonds, study participants' intake of health-promoting
monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein,
vitamin E, copper and magnesium significantly increased by 42, 24, 12, 19, 66, 15,
and 23%, respectively.
At the same time, their intake of trans fatty acids, animal protein, sodium,
cholesterol and sugars significantly decreased by 14, 9, 21, 17 and 13%,
respectively. Both sets of changes in nutrient intake closely match the dietary
recommendations known to prevent cardiovascular and other chronic diseases.

Nuts and your heart: Eating nuts for heart health

Eating nuts helps your heart. Discover how walnuts, almonds and other nuts can help
lower your cholesterol when eaten as part of a balanced diet.
By Mayo Clinic Staf

Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty
acids and other nutrients. And they're a great snack food inexpensive, easy to store and easy
to pack when you're on the go.
One drawback to nuts is that they're high in calories, so it's important to limit portions. But
choosing nuts instead of a less healthy snack may just help you stick to a heart-healthy diet.

Can eating nuts help your heart?

Although a great deal of research suggests that nuts can benefit heart health and reduce the
risks of dying early from heart disease and other causes, the evidence is still inconclusive. But,
unless you're allergic to nuts, there's no real danger in eating nuts, so you can certainly include
nuts as part of your heart-healthy diet.
One way nuts may help your heart health is by lowering the low-density lipoprotein (LDL, or
"bad") cholesterol levels. LDL plays a major role in the development of plaque that builds up on
the blood vessels. Eating more nuts has also been linked to lower levels of inflammation linked
to heart disease.
Eating nuts may also reduce your risk of developing blood clots that can cause a fatal heart
attack. Nuts also appear to improve the health of the lining of your arteries.

What's in nuts that might make them heart healthy?

Besides being packed with protein, most nuts contain at least some of these heart-healthy
substances:

Unsaturated fats. It's not entirely clear why, but it's thought that the "good" fats in nuts both
monounsaturated and polyunsaturated fats lower bad cholesterol levels.

Omega-3 fatty acids. Omega-3 fatty acids are found in many kinds of fish, but many nuts are
also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your
heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks.

Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you
eat less. Fiber is also thought to play a role in preventing type 2 diabetes.

Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can
narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or
a heart attack.

Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol.
Plant sterols are often added to products like margarine and orange juice for additional health
benefits, but sterols occur naturally in nuts.

L-arginine. Nuts are also a source of l-arginine, which is a substance that may help improve the
health of your artery walls by making them more flexible and less prone to blood clots that can block
blood flow.

3) Almonds and heart disease

Almonds, along with nuts and seeds in general, are often associated with improved
levels of blood lipids and being good for the heart.
There is evidence indicating that including almonds in your diet can help ward off heart
disease.
One study, published in the journal Circulation, assessed almonds' effect on coronary
heart disease risk factors, the researchers concluded that "almonds used as snacks in
the diets of hyperlipidemic subjects significantly reduce coronary heart disease risk
factors, probably in part because of the nonfat (protein and fiber) and monounsaturated
fatty acid components of the nut."
In another study, published in 2014, scientists found that almonds significantly
increased the amount of antioxidants in the blood stream, reduced blood pressure and
improved blood flow. Their findings add weight to the theory that Mediterranean diets
with lots of nuts have big health benefits.

4 Heart Healthy Benefits of Almonds!

February 25, 2014, 10:47 am By Emory Heart & Vascular Center

The evidence is overwhelming that almonds can help lower LDLcholesterol and reduce your risk of heart disease. On top of that they are incredibly convenient, requiring no
preparation. Why do these little nuts pack such a big punch? Read on to find out.
1.

Almonds are high in monounsaturated fats, but low in saturated fat (the bad kind).
Monounsaturated fats are the same type of health-promoting fats as are found in olive oil, and theyve
been associated with reduced risk of heart disease.

2.

Almonds are packed with a whopping 247 milligrams of magnesium per cup. Magnesium is a natural
calcium channel blocker, cleaning out veins and arteries and helping them relax, which lessens
resistance and improves the flow of blood and oxygen throughout the body.

3.

Almonds are loaded with potassium. Potassium is an electrolyte with a critical job: helping your
heart beat. Potassium helps trigger your hearts squeeze of blood through your body, and helps to
promote normal blood pressure.

4.

Almonds are high in Vitamin E. Two landmark studies followed a total of 125,000 men and women,
concluding those who supplement with at least 100 IU of vitamin E daily reduced their risk of heart
disease by 59 to 66%.1,

The health benefits of almonds are extensive, and they are frequently used as a healthy
solution for relief from constipation, respiratory disorders, coughs, heart
disorders, anemia, impotency, and diabetes. It also helps in maintenance of healthy
hair, skin care (psoriasis), and dental care.
Almonds are found in places like Iran, Saudi Arabia, Lebanon, Turkey, Syria, Jordan and
Israel. This highly nutritional nut is a rich source of vitamin E, calcium,
phosphorous, ironand magnesium. It also contains zinc, selenium, copper and niacin.
Compared to all other nuts, they are the most packed with nutrients and beneficial
components.

Both sweet and bitter almonds are readily available. Traditionally, sweet almonds are
edible, while bitter almonds are used to make almond oil, a common oil that is used to
add flavor to food. They are usually eaten raw, but many people also add them as
ingredients in salads, casseroles, and other dishes. Almond milk is also a delicious
beverage, and an alternative to less nutritious cows milk.You can eat almonds directly,
preferably on an empty stomach to increase and speed up the absorption of their
nutrients. You can soak them in water overnight so you can eat them the morning.
Crushed almonds are also a wonderful garnish for a number of dishes.

Health Benefits Of Almonds

Almonds are known to have great medicinal value, which, along with their good taste, is
the main reason that so many people proactively add them to their diet. Some of the
researched and verified benefits of almonds are given below.
Good for your brain: Almonds are a source of many nutrients which help in
the development and health of the human brain. They have been connected to a higher
intellectual level and they have long been considered an essential food item for growing
children. They also contain two vital brain nutrients, riboflavin and L-carnitine, which
have been shown to increase brain activity, resulting in new neural pathways and a
decreased occurrence of Alzheimers disease. Studies have shown that almonds in the
diet, as well as almond oil, is nutritive to the overall health and functioning of the nervous
system.
Many mothers give almonds soaked in water to their children every morning. Two or
three pieces of soaked almonds are enough, and you can also remove the outer shell if it
causes allergic reactions, as the majority of the nutrients are not held in the shell.
Regulation of cholesterol: Regular consumption of almonds helps to increase the level
of high density lipoproteins (HDL) and they reduce the level of low density lipoproteins
(LDL). This balance is vital to a healthy cholesterol level, and a reduction of LDL (bad
cholesterol) is always a good thing.
Bone Health: Almonds are a fantastic source of many vitamins and minerals, and
phosphorous is definitely counted among them! Phosphorous can have a considerable
impact on the strength and durability of bones and teeth, while also preventing the onset
of age-related conditions like osteoporosis.

Good for your heart: The mono-unsaturated fats, protein and potassium contained in
almonds are all instrumental in heart health. Vitamin E is an effective antioxidant and
also reduces the risk of heart diseases, while the presence of magnesium in almonds
can help avoid heart attacks. Almonds help reduce the presence and impact of C-

reactive proteins which causes artery-damaging inflammation. Almonds are also a great
source of folic acid. Therefore, they help to reduce the level of homocysteine, which
causes fatty plaque buildup in arteries. Furthermore, the flavonoids in the skin of
almonds combines with Vitamin E to form a powerful shield against artery wall
damage. Research suggests that short-term almond-enriched diet may improve vascular
function in asymptomatic healthy men aged between 20 and 70 years without any effect
on markers of oxidative stress.