Why are almonds good for health

Almonds are good for your health, two recent studies have shown. For example, according to an article published in the American Journal of Clinical Nutrition, they have beneficial effects on blood vessels.

The study found that people who substituted almonds for popular snacks such as cookies and chips had significantly better vascular health outcomes. The study lasted six weeks, with participants divided into two groups and given almonds or another snack of similar caloric value. Their risk of cardiovascular disease at the beginning of the study was slightly above average.

By the end of the study, those who got almonds had lower blood levels of low-density lipoprotein ("bad cholesterol") and improved endothelial (inner lining) function of the arteries, an important indicator of vascular health. Researchers found that this replacement of standard snacks with almonds has the potential to reduce cardiovascular risk by 32%. At the same time, a person should get 20% of calories from almonds.

A second study, which was published in the European Journal of Nutrition, found that in the United Kingdom, those who eat almonds have a smaller waist circumference and lower body mass index compared to those who don't eat them.

In the study, British scientists analyzed the four-day food diaries of 6,800 adults. It turned out that people who ate almonds more often had a healthier diet overall, such as getting more protein, vitamin C and potassium. On the other hand, they consumed less sodium (salt), carbohydrates and sugar.

Those who ate almonds had an average waist circumference of 2.1 centimeters less and a body mass index 8 less than those who did not eat them.

Consumption of whole tree nuts, such as almonds, is an important part of a healthy diet. Our study of the U.K. population found that adults eat them sparingly. But those who report almonds in their diet are more likely to follow a healthy diet overall; such people have less body fat, said Dr. Wendy Hall of King's College London, co-author of both studies.

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