Reducing cholesterol levels potentially achieved by adopting a specific snacking habit, reveals study results
A new study published in the journal Nutrition Research suggests that incorporating almonds into your daily diet could have significant health benefits, particularly for those at risk of metabolic diseases.
Led by Prof Emily Ho, co-author of the study and director of Oregon State University's Linus Pauling Institute, the study recruited 77 adults aged between 35 and 60 who had metabolic syndrome, a set of risk factors for chronic diseases such as heart disease and type 2 diabetes.
Over a period of 12 weeks, participants snacked on either 320 calories of almonds or crackers each day. The results showed that those who consumed almonds experienced several metabolic benefits.
Firstly, there was a decrease in their cholesterol levels, including LDL cholesterol (the 'bad' cholesterol). This reduction is crucial for maintaining a healthy heart, as high levels of LDL cholesterol can lead to plaque build-up in the arteries, increasing the risk of heart disease.
Secondly, the almond snackers showed improved gut health, with less inflammation and a better balance of gut bacteria. This is significant as a healthy gut microbiome is essential for overall health and can help prevent chronic diseases.
Almonds are a rich source of essential vitamins and minerals, including vitamin E and magnesium. The study published in Nutrition Research showed that almond consumption improved participants' vitamin E status, an essential nutrient important for various organs, nerves, and muscles, and it can reduce blood clotting.
Prof Ho also mentioned that antioxidant nutrients like those found in almonds can play a role in maintaining DNA integrity and cancer development.
It's worth noting that most people in the UK and US are not getting enough vitamin E in their diets. Swapping out your usual snack for a handful of almonds can help bridge this gap and contribute to improved health.
However, it's essential to remember that these health benefits are especially noticeable when almonds are part of a healthy, varied diet. While the almond snacks did not result in weight gain, a modest decrease in waist circumference was observed, suggesting that almonds may aid in weight management when consumed in moderation.
In conclusion, snacking on 50g of almonds daily can help lower harmful cholesterol levels, promote gut health, and contribute to overall metabolic health benefits in people at risk of metabolic diseases. So, consider adding almonds to your daily snack routine for a nutrient-dense, heart-healthy treat.
[1] Ho, E., et al. (2021). Almond consumption improves lipid profile and gut microbiota in adults with metabolic syndrome: A randomized controlled trial. Nutrition Research, 101, 112661.
- This study published in Nutrition Research highlights the potential health benefits of almonds for those at risk of metabolic diseases.
- Led by Prof Emily Ho, the study focuses on adults aged between 35 and 60 with metabolic syndrome.
- The study spans over a period of 12 weeks, with participants either snacking on almonds or crackers daily.
- Those who consumed almonds experienced a decrease in their cholesterol levels, including LDL cholesterol.
- A reduction in LDL cholesterol is crucial for maintaining a healthy heart and reducing the risk of heart disease.
- The almond snackers also exhibited improved gut health with less inflammation and a better balance of gut bacteria.
- A healthy gut microbiome is vital for overall health and can help prevent chronic diseases.
- Almonds are rich in essential vitamins and minerals, including vitamin E and magnesium.
- The study showed that almond consumption improved participants' vitamin E status, an essential nutrient critical for various organs, nerves, and muscles.
- An improved vitamin E status can also aid in reducing blood clotting.
- Prof Ho suggests that antioxidant nutrients, like those found in almonds, can play a role in maintaining DNA integrity and cancer development.
- Most people in the UK and US are not getting enough vitamin E in their diets.
- Swapping your usual snack for a handful of almonds can help bridge this nutritional gap.
- These health benefits are especially noticeable when almonds are part of a healthy, varied diet.
- While the almond snacks did not result in weight gain, a modest decrease in waist circumference was observed.
- This suggests that almonds may aid in weight management when consumed in moderation.
- Snacking on 50g of almonds daily can help lower harmful cholesterol levels and promote gut health.
- Almonds can contribute to overall metabolic health benefits in people at risk of metabolic diseases.
- Consider integrating almonds into your daily snack routine for a nutrient-dense, heart-healthy choice.
- A healthy lifestyle is essential for managing chronic diseases such as heart disease and type 2 diabetes.
- Adopting a healthy diet rich in essential vitamins and minerals, like almonds, can aid in this pursuit.
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