Reduced cholesterol levels achievable through regular indulgence in a specific snacking habit, as revealed in a research study.
Going Nuts for Almonds: A Tasty Path to Healthier Cholesterol and Gut
Munching away on roughly 45 nuts a day - that's 50 grams of almonds - could be your ticket to improved cholesterol levels, along with a host of other benefits for your metabolic health. And that's no tall tale, according to the findings from Oregon State University (OSU) as reported in Nutrition Research.
Researchers rounded up 77 adults, aged 35 to 60, to participate in a 12-week clinical trial. The catch? These folks all had metabolic syndrome, a set of risk factors for chronic conditions such as heart disease or type 2 diabetes. These risk factors may include excess belly fat, high blood pressure, high blood sugar, and unhealthy cholesterol levels.
The participants were split into two groups: one noshing on 320 calories of almonds, and the other Opting for crackers instead. Prof Emily Ho, co-author of the groundbreaking study and the boss at OSU's Linus Pauling Institute, had a little chat with BBC about the findings.
The almond-snackin' group saw a significant decrease in their cholesterol levels, including LDL cholesterol (the part you're supposed to keep low). On top of that, their gut health improved with less inflammation and a better balance of gut bacteria. The control group, unfortunately, did not reap the same benefits from their daily cracker snack.
Not only did the almond snack not lead to weight gain, but the participants actually saw a small reduction in their waist sizes. Ho also mentioned that swapping out your usual snack for a handful of almonds could have considerable health benefits, especially when paired with a balanced, varied diet.
What makes almonds such miraculous munchies? Well, they are a treasure trove of essential vitamins and minerals like vitamin E, magnesium, fiber, and various polyphenols with antioxidant and anti-inflammatory properties.
According to Ho, almonds are a nutrient-packed snack that can do wonders for your health. So next time you're in the mood for a snack, skip the chips and reach for a bag of almonds instead. Your cardiovascular system and gut sure will thank you!
Want more tasty ways to boost your health? Check out these articles:
- This simple snacking habit could improve your cholesterol levels: new study
- 8 brain-boosting foods you should eat, back by science
- Price it out: Cow's milk vs almond milk
Our Brainy Expert
Emily Ho is a professor of nutrition at Oregon State University and director of the Linus Pauling Institute. Her expertise lies in antioxidants, gene expression, and dietary chemoprevention strategies, including the role of antioxidant nutrients like zinc in maintaining DNA integrity and preventing cancer development.
- The findings from Oregon State University (OSU) suggest that consuming 50 grams of almonds daily could lead to improved cholesterol levels and metabolic health.
- In a 12-week clinical trial, researchers found that participants who ate almonds showed significant decreases in their LDL cholesterol levels and improved gut health.
- Professor Emily Ho, co-author of the study and the director of OSU's Linus Pauling Institute, shared that the almond-snackin' group also experienced less inflammation and a better balance of gut bacteria.
- According to Ho, swapping out usual snacks for almonds could have considerable health benefits, specifically when paired with a balanced, varied diet.
- Almonds are rich in essential vitamins and minerals like vitamin E, magnesium, fiber, and various polyphenols with antioxidant and anti-inflammatory properties.
- Ho suggests that almonds, due to their nutrient content, can do wonders for overall health and wellness, especially in men's health and digestive health.
- Skin care may also benefit from almond consumption, given their antioxidant properties that can help protect against damage caused by free radicals.
- Therapies and treatments for chronic diseases like heart disease or type 2 diabetes might find support in ongoing research focused on the health benefits of almonds.
- A healthy diet rich in nuts like almonds can contribute positively to cardiovascular health, reducing the risk of cardiovascular issues over time.
- Adopting a healthy diet that includes almonds as a snack can be beneficial for overall lifestyle improvements, especially when combined with regular exercise and fitness routines.
- Choosing almond milk over cow's milk may be a healthier option, as research continues to uncover the advantages of global cuisines that focus on healthy cooking and food and drink choices.
- It's worth considering the potential health benefits of incorporating almonds into your daily routine as part of a well-rounded approach to workplace wellness, health and wellness, women's health, and fitness and exercise.
