Besides being a good source of manganese, dietary fiber, magnesium and potassium, almonds also contain monounsaturated fats, healthy fats that absorb fat-soluble vitamins and play a role in hormone production. Research suggests that increasing your consumption of almonds might have beneficial effects on heart health, because they improve both blood pressure and cholesterol levels.
Cholesterol Levels
Researchers from Louisiana State University investigated the effects of diets enriched in almonds on lipid levels in Type 2 diabetics. In Part 1 of the study, subjects who received 100 g of almonds for four weeks experienced decreases in total and low-density lipoprotein, or LDL cholesterol. In the second part of the study, scientists discovered that subjects consuming a high-fat, high-almond diet for four weeks reduced their total cholesterol levels, according to research published in the November 2002 issue of the "American Journal of Clinical Nutrition."
C-Reactive Protein
Scientists studied the effects of cholesterol-lowering foods, such as almonds, vs. statins in reducing C-reactive protein, a marker of inflammation that increases the risk for cardiovascular disease. For one month, subjects were assigned to one of the following groups: control group with very low saturated fat diet; same diet with 20 mg of statin; or a diet high in plant sterols, soy protein, viscous fibers and almonds. Researchers reported in the July 2005 issue of the "European Journal of Clinical Nutrition" that both the statin and almond group experienced similar decreases in C-reactive protein compared with the control group.
Blood Pressure
Almonds are a rich source of potassium, which might improve heart health by lowering blood pressure, according to a study conducted by researchers from St. George's Hospital Medical School and St. Helier Hospital in the United Kingdom. Subjects with high blood pressure received potassium citrate, which is found in foods such as almonds, or potassium chloride supplementation for one week. Scientists reported in the January 2005 issue of the journal "Hypertension," that both groups experienced similar reductions in blood pressure.
Allergy
Although almonds may improve heart health, they might also cause anaphylaxis, a severe allergic reaction that can cause swelling of the throat and breathing difficulty. This condition can be life-threatening. Therefore, consult your health care provider before consuming almonds.
References
- PubMed.gov: Effects of Diets Enriched in Almonds on Insulin Action and Serum Lipids in Adults with Normal Glucose Tolerance or Type 2 Diabetes; J.C.Lovejoy, et al.; November 2002
- PubMed.gov: Direct Comparison of Dietary Portfolio vs. Statin on C-Reactive Protein; D.J.Jenkins, et al.; July 2005
- "Hypertension"; Effect of Short-Term Supplementation of Potassium Chloride and Potassium Citrate on Blood Pressure in Hypertensives; F.J. He et al.; April 2005
- Linus Pauling Institute: Nuts
