Originally published March 31 2005
Almonds are a great addition to a heart-healthy diet
by Mike Adams, the Health Ranger, NaturalNews Editor
The tiny almond is a storehouse of nutritional goodness. Each ounce contains 6 grams of protein and 3 grams of fiber, not to mention healthy doses of iron, zinc, copper, calcium, magnesium, Vitamin E, and an array of antioxidants. Snacking on almonds is a great way to help lower cholesterol and high blood pressure, and can smooth out spikes in blood sugar in diabetics. Because they make a filling snack, many dieters could benefit from eating moderate amounts of almonds to keep them from overeating.
They are tasty little packages full of nutrition - protein, vitamin E, fiber, iron, zinc, copper, calcium, magnesium, phosphorus and many phytonutrients (plant-based nutrients that appear to promote optimal health).
The purpose of these studies was to compare the changes in blood lipids (cholesterol, etc.) after the use of cholesterol-lowering medication or a diet low in saturated fat and high in plant sterols, almonds, soy protein, and viscous/soluble fiber (oats/barley).
Because of their higher risk for heart disease, diabetics are also encouraged to follow these guidelines.
Compare this to the 7 grams in an ounce of meat/poultry/fish, an egg, or the 8 grams in a cup of milk.
Because they are relatively non-perishable, they make a great snack.
Fiber is important for intestinal health and is part of the dietary recommendations for lowering blood pressure, controlling blood sugar levels, lowering the total and bad cholesterol, and raising good cholesterol.
Speaking of blood pressure, almonds also contain magnesium, potassium, and calcium, which have been shown to improve blood pressure.
Foods, such as almonds, that contain folic acid (folate) are being recommended for reproductive-age women since this nutrient reduces the risk of neural tube defects.
Almonds are one of the plant sources of iron.
In recent years, researchers have been discovering nutrients in plant foods that we never knew about before (phytonutrients).
Some studies suggest that these nutrients may be more effective when consumed from foods rather than supplements.
Almonds are a great source of vitamin E. Vitamin E has come under a lot of scrutiny.
Additionally, vitamin E may reduce the inflammatory response in blood vessel walls, which otherwise can lead to plaque buildup, especially when the individual also consumes fish oils.
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