With the concern about fats and heart disease, it's tempting to think of almonds and other nuts as forbidden treats. However, almonds play an important role in protecting your heart and lowering your risk of developing coronary heart disease. Rich in protein, fiber and other vital nutrients, almonds are part of a heart-healthy diet.
Identification
Almonds contain plenty of healthy monounsaturated fats, polyunsaturated fats, vitamin E and omega-3 fatty acids, but are free of unhealthy trans fats.
Benefits
Excess cholesterol and fats from your blood can build up on the inner walls of the arteries supplying your heart, creating plaques that narrow the opening and make the vessels less flexible. The monounsaturated and polyunsaturated fats in almonds help reduce your low-density lipoproteins, or "bad cholesterol." The omega-3 fatty acids reduce the amount of triglyceride fats in your blood and protect your heart against abnormal rhythms that can cause heart attacks. The fiber in a serving of almonds helps lower your total cholesterol and may help prevent diabetes, another risk factor for heart disease. According to MayoClinic.com, the vitamin E in almonds may help keep your coronary arteries free of plaque.
Expert Insight
In recognition of the heart-protective benefits of almonds and other nuts, the American Heart Association recommends you eat at least four servings a week of nuts, legumes and seeds and MayoClinic.com lists a handful of nuts a day as one of the top five foods to lower your blood cholesterol.
Moderation
While whole shelled almonds are delicious, it's easy to overdo it. Consider using almonds as a garnish in cooked foods, stir-fry recipes and casseroles. Sprinkle some chopped almonds on low-fat yogurt or put a dab of almond butter on your morning toast instead of using saturated fat products like butter.
Warnings
When choosing almond butter, avoid products that contain trans fats that increase your cholesterol. Some manufacturers hydrogenate almond butter to make it smoother and easier to spread, but that process creates trans fats. Avoid nut butters that list partially hydrogenated oils as a main ingredient and opt for more natural products that you'll need to stir before using, says the Cleveland Clinic.
Tips
Although almonds are heart-healthy, they're still loaded with fats that contain significantly more calories than protein and carbohydrates. The Cleveland Clinic says 24 whole almonds equal a 1 oz. serving. You can buy dry roasted almonds in the health food, baking or produce section of your supermarket.
