zig
0

Notifications

  • You're all caught up!

Are Tamari Almonds Good for Cholesterol?

by
author image Michelle Kerns
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.
Are Tamari Almonds Good for Cholesterol?
In moderation, tamari almonds may help lower your cholesterol. Photo Credit ValentynVolkov/iStock/Getty Images

About 17 percent of Americans need to lower their blood cholesterol level, reports the Centers for Disease Control and Prevention. Regular exercise, cholesterol-lowering medications and dietary changes can help. Eating almonds -- including tamari almonds, which are dry-roasted with a coating of tamari, a wheat-free type of soy sauce -- may aid in lowering your cholesterol as long as they're part of a healthful diet.

Almonds May Lower Bad Cholesterol

In 2011, an article published in "Nutrition Reviews" reported that the bulk of modern scientific studies focusing on the effect tree nuts have on your LDL, or "bad," cholesterol show that consuming them regularly can decrease your LDL level by up to 19 percent. The authors singled almonds out as being particularly effective. They hypothesized that the high concentration of nutrients provided by almonds, such as potassium, magnesium, calcium and copper, may lower your ability to absorb cholesterol and increase the amount your body eliminates. Tamari almonds supply all of these nutrients.

Use Almonds to Fill Up on Fiber

Soluble fiber lowers blood cholesterol by binding to it in your digestive tract and inhibiting the amount you absorb. All almonds, including tamari almonds, provide both soluble and insoluble fiber. A 3-tablespoon serving of commercially available tamari almonds -- an amount equivalent to a 1-ounce serving, or 22 whole nuts -- contains 4 grams of dietary fiber. For a man between 19 and 30 years old, this would supply almost 12 percent of the recommended daily fiber intake. It would be 14 percent of a woman's advised intake per day.

Gauge the Effect of Sodium

If you're concerned about your sodium intake but still prefer your nuts with some saltiness, tamari almonds are a good compromise. Commercial brands contain approximately 65 milligrams of sodium per serving, only 3 percent of the 2,300-milligram limit advised for healthy adults and far less than the 186 milligrams supplied by regular salted almonds. In addition, moderate salt intake may help prevent your cholesterol from rising. A study published in the "American Journal of Hypertension" in 2012 found that lowering your intake of sodium caused blood cholesterol to rise by an average of 2.5 percent.

Moderate Your Intake

Even though tamari almonds contain nutrients that may benefit your cholesterol level, eating too many may have the opposite effect. Each 1-ounce serving of the almonds contains 160 calories. Snack on 2 ounces, and you'll already have consumed 16 percent of your daily calories if you're following a 2,000-calorie diet. Unless you're careful to regulate your overall calorie intake, eating tamari almonds may provide you with excess calories that can lead to weight gain and an increased risk of high blood cholesterol. For the most benefits, limit your intake to 1 to 1.5 ounces daily.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.