11/05/2018 / By Michelle Simmons
If you want to improve your triglyceride and cholesterol levels, eat almonds every day. Earlier studies have shown that almonds provide a lot of health benefits, such as preventing heart disease. A study published in the Journal of Medicinal Food suggests that eating almonds regularly can improve lipid profiles and body composition.
In the study, researchers from Sookmyung Women’s University and ICAN Nutrition Education and Research in South Korea looked at how eating almonds daily affects lipid profiles and body composition. To do this, they gave healthy participants either 56 grams of almonds per day or carbohydrate-rich control food items that had a similar number of calories. The study participants continuously ate almonds or control for 20 weeks, while maintaining their usual diet and physical activity. They also avoided eating extra almonds or other nuts and nut products throughout the study period.
The researchers, on the other hand, took note of the changes in the participants’ lipid profiles and body composition before the intervention, at the eighth week, 16th week, and 20th week of the intervention.
The results showed that participants who ate almonds every day for 20 weeks had significant reductions in their blood lipid profiles, such as levels of triglycerides, total cholesterol, low-density lipoprotein (LDL) cholesterol, and non-high-density lipoprotein (non-HDL) cholesterol. They also experienced decreases in body fat mass and waist-hip ratio.
In conclusion, the findings of the study indicate that daily consumption of almonds can help improve lipid profiles and body composition. (Related: Eating almonds found to accelerate the body’s mechanism for eliminating high cholesterol.)
Almonds, particularly those natural and unsalted ones, are probably one of the best foods you could snack on. Aside from being delicious, they are also nutritious. By eating around 23 almonds a day, you are already consuming many essential nutrients that you need every day. Almonds are packed with vitamin E, calcium, magnesium, and potassium. They are also a great source of protein and fiber. Moreover, they are naturally low in sugar. A 23-almond serving contains 13 g of healthy unsaturated fats, 1 gram of saturated fat, and no cholesterol or salt. Out of all tree nuts, almonds contain the highest amounts of protein, fiber, calcium, vitamin E, riboflavin, and niacin. Many studies have also proven that eating almonds can help enhance overall health and well-being. Here are some of them:
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