I enjoy almonds as part of a balanced diet, and new research confirms its heart health benefits. According to a new study, almonds may help improve vascular function. Vascular system dysfunction is one of the major causes of cardiovascular disease, and the risk of developing dysfunction in the vascular system increases with age.
The researchers studied healthy middle-aged men, healthy young men and young men with two or more cardiovascular risk factors. One section of men from each group ate 50 grams of almonds daily (about one-third cup) for four weeks. A control group ate their same diets for the four-week period.
In the sections that ate almonds, flow-mediated dilation—an indication of endothelial health—improved. Why does this matter? Endothelial dysfunction leads to heart disease, and a healthy endothelium can not only prevent but also reverse heart disease. Almonds, then, may not only support heart health, but they might even reverse damage that’s already been done. Of course, more research is needed to confirm the full impact of almonds and other nuts, but this study offers exciting implications. (If you’re not familiar with the endothelium’s role in heart health, I suggest reading, “Why Endothelial Health Is Wealth.”)
All of the men who ate almonds daily also reduced their systolic blood pressure. And the healthy men in the almond-consuming group saw a drop in diastolic blood pressure. Blood pressure is the pressure placed on the arteries as blood flows through them, so a reduction in those numbers mean the heart isn’t having to work as hard to pump blood throughout the body.
Among other nutrients, almonds contain magnesium, calcium and amino acids, particularly L-arginine. L-arginine is an important nutrient in supporting the health of the endothelium. Almonds and other nuts also contain substantial protein and high levels of healthy fats that reduce inflammation and improve cardiovascular health.
Adding almonds to your diet is easy. Sliced almonds are great in salads or on baked goods, chopped almonds can be added to entrees and sauces, and you can even keep whole almonds at your desk or in your purse for an easy, filling and healthy snack during the day.
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