Let's admit, there's a reason why health experts advocate having almonds every day. They are crunchy and nutty and make for a perfect snack option throughout the year. Considered a superfood, almonds are loaded with essential nutrients like fibre, vitamin E and more that benefit our overall health. In fact, the nut does wonders with its fat content. It helps lose weight, boosts immunity, promotes skin health and more. But did you know it is considered great for heart health too? As per studies, the fat content in almonds helps boost the levels of HDL cholesterol (good cholesterol) in the body, further promoting a healthy heart.
Is Almond Good For Heart? | How Can Almond Lower LDL Cholesterol?:
Almond is the storehouse of cholesterol-lowering mono-unsaturated fatty acids like oleic acid and palmitoleic acids, reads the book Healing Foods by DK Publishing. It further mentions, "Almond is a good source of protein, fibre, zinc, magnesium, potassium and antioxidants that benefit cardiovascular health". A study, published in The Journal Of Nutrition, finds that a handful of almonds not only boost HDL cholesterol but also help lower bad cholesterol (LDL) levels in the body.
Another study, published in the journal Nutrients, shows that including almonds in your daily diet can reduce symptoms of dyslipidemia. For the unversed, dyslipidemia is a condition marked by high levels of LDL (bad) cholesterol, low levels of HDL (good) cholesterol and high triglyceride levels in the body. It is also known to be an important risk factor for cardiovascular diseases among Indians.
Also Read: Calories In Almonds - All You Need To Know About Almonds And Their Benefits
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How Many Almonds You Should Eat Per Day?
The findings of the study, published in the journal Nutrition Research, revealed that having 14 grams of almonds daily may help promote a healthy heart. This brings the next question - when is the best time to eat almonds? As per nutritionist Pooja Makhija, you can eat almonds early in the morning or as mid-meal snacks.
How To Include Almonds In Your Diet?
Almond is a super versatile nut and can be used to prepare a range of yummy dishes. However, weight management expert Gargi Sharma recommends having soaked peeled almonds to make the most of their nutrients. The brown peel of almonds contains tannin which inhibits nutrient absorption. "Once you soak almonds the peel comes off easily and allows the nut to release all nutrients easily," she stated.
If you don't like having soaked almonds in the morning, then fret not, we have found other healthy ways to include almonds in your diet.
Also Read: 5 Expert-Recommended Food Options To Boost Good Cholesterol Levels
Here Are 5 Fun Ways To Include Almonds In Your Diet:
Almond Butter:
Over the past few years, almond butter has become a popular choice for all. It is not only delicious but also makes for a nutritive alternative to regular butter. Here, we bring you the almond butter recipe that can be a great addition to your daily diet. Click here for the recipe.
Badam Kahwa:
A popular beverage from Kashmir, kahwa defines all things healthy and warm. Besides the goodness of almonds, the drink also enriches us with the benefits of cinnamon, kesar, green tea and more. Click here for the recipe.
Almond Chutney:
Here we bring a nutty chutney recipe that can be a healthy and tasty addition to your diet. It also includes mint and coriander, which help boost immunity and ward off seasonal flu. Click here for the recipe.
Roasted Almonds:
This can be the perfect snack to curb your mid-meal hunger pangs. Golden and delicious, these roasted almonds are easy to make and extremely healthy too. Click here for the recipe.
Broccoli Almond Soup:
We bring you a recipe that includes the goodness of broccoli, alongside the super healthy almonds. Broccoli almond soup is easy to make and can help you put together a wholesome meal in just no time. Click here for the recipe.
Eat healthy, stay fit!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.