Aside from being incredibly tasty, did you know that almonds can help keep your heart healthy?

According to a study published in the journal Advances in Nutrition, this is because almonds are packed full not just of essential nutrients, but also dietary fiber and omega-3 fatty acids.

The study found that adults who ate about 1.5 servings of almonds per week experienced reduced body weight and Low-Density Lipoprotein (LDL) or bad cholesterol compared to those who didn’t eat the said nuts.

The findings mirror a 2003 statement issued by the Food and Drug Administration that stated that eating a handful or 1.5 ounces of nuts as part of a diet low in saturated fat and cholesterol, may reduce your risk of developing heart disease.

Another study, published in the American Journal of Clinical Nutrition, likewise found that replacing popular snack items such as potato chips with almonds could actually potentially reduce your risk of cardiovascular disease by as much as 32 percent. This lends even more credence to the conclusion presented by the earlier research.

What makes almonds so heart-healthy?

Almonds, according to registered dietician Lori Nedescu, owe their heart-supporting properties to their impressive nutrient content, specifically, their monounsaturated fat stores.

Monounsaturated fats have the ability to help lower one’s LDL cholesterol levels, as well as help develop and maintain your body’s cells.

Aside from monounsaturated fats, almonds also contain protein, as well as vitamins such as vitamin E and minerals such as magnesium, potassium, copper and zinc, all of which are known to support healing and immunity.

Almonds are also incredibly rich in plant compounds called flavonoids such as catechin, epicatechin, quercetin, kaempferol and isorhamnetin, which have all been found to act as potent antioxidants.

What other benefits can you get from almonds?

Aside from helping to improve your cardiovascular health, almonds have also been linked to other health benefits such as the following:

• Help reduce your risk for developing certain cancers – As noted in a 2015 study, individuals who consumed higher quantities of nuts such as almonds had a two to three times lower risk of breast cancer compared to those who didn’t. According to the researchers, this effect could be linked to some components of these nuts and seeds, such as phytic acid, phytosterols, and resveratrol, which have all previously shown protective effects against liver, colon, prostate, and breast cancers.
• Help protect the body from oxidative stress and damage – Almonds can help prevent oxidative stress and damage caused by free radicals from occurring in the body. This protective effect can be traced to the presence of potent antioxidants such as vitamin E in almonds.
• Help support optimal bone health – Almonds contain the essential minerals calcium, magnesium, manganese, copper and zinc, all of which are known to contribute to optimal bone health.
• Help manage blood sugar levels – People with Type 2 diabetes may benefit from having almonds in their diets. This is because almonds have high amounts of magnesium, which diabetics often lack. A study published in the Metabolism journal found that people with Type 2 diabetes who ate 60 grams of almonds a day for 12 weeks saw improvements in their blood sugar and blood lipid levels.
• Help support optimal digestive function – Almonds are a great source of fiber, according to dietician Bonnie Taub-Dix who noted that eating a handful of organic almonds or drinking a glass of almond milk can keep your gastrointestinal tract moving and prevent constipation. Aside from keeping the intestinal tract clean, the fiber in almonds can also promote the growth of healthy bacteria in the gut. A healthy gut microbiome not only helps one digest food more easily, but it can also help the immune system to fight off illness.
• Help promote healthy skin and hair – Almonds contain high levels of vitamins A and E, both of which have been linked to optimal skin and hair growth. Also, these tasty nuts are rich in healthy fats which help the skin and hair retain much-needed moisture.

How can you add more almonds into your diet?

Almonds, as with all nuts, are among the most widely-available food items on the market today. Adding them to your diet is as simple as taking a trip to the local farmer’s market or organic food store.

One of the most versatile nuts in existence, almonds can be prepared and consumed in a variety of ways. Not only can it be eaten on its own as a healthy snack, but it can also be used as a topping for salads and breakfast smoothies, baked into pastries, chopped and incorporated in organic and healthy parfaits and even ground up into raw, organic almond butter.

Here’s a quick almond-based recipe that you can make in case you find yourself craving for a sweet yet healthy treat:

RECIPE: Organic Almond and Date Balls

Made from organic almonds and sweet dates, these treats are so rich and decadent, you’d almost forget that they’re actually quite healthy and nutrient-rich.

Ingredients:

• 210 grams fresh organic Medjool dates, pitted
• 160 grams or 1 cup raw, organic, almonds
• 2 tablespoons organic, extra virgin, coconut oil, melted
• 2 tablespoons organic cacao powder
• 1 tablespoon organic maple syrup
• 1 tablespoon organic chia seeds
• 1/2 teaspoon organic ground cinnamon
• 30 grams or ¼ cup organic almond meal

Directions:

1. Place the almonds, dates, coconut oil, cacao powder, maple syrup, chia seeds and cinnamon in a food processor and blitz until the mixture is well incorporated and forms a cohesive mass.
2. While the ingredients are being blitzed, line a shallow airtight container with baking paper. Once the ingredients are well-combined, roll tablespoonfuls of the date mixture into balls.
3. Roll the finished balls in the almond meal. Transfer to the prepared container once lightly coated.
4. Place inside the refrigerator for about an hour to chill. Once sufficiently chilled, take the balls out and serve.

Leftovers can be stored in airtight jars in the refrigerator. Almonds are some of the most nutritious foods on the planet, boasting rich stores of healthy fats, as well as vitamins, minerals and antioxidants. Add them to your diet to reap their amazing health benefits.

Overflowing with heart-supporting nutrients and antioxidants, organic nuts such as almonds are just some of the best functional foods you ought to be adding in your kitchen stocks.

Sources:

Academic.OUP.com

ACHS.org

MedicalXpress.com

Heart.org

Karger.com

MetabolismJournal.com