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New research shows that simple snack exchanges can bring significant health benefits.
A clinical trial led by Oregon State University found that eating about 2 ounces of almonds a day — about 45 nuts — lower LDL cholesterol, The “bad” type of artery blocking, also offers other surprising privileges.
The study, published in the Nutrition Study in July, followed by 77 adults aged 35 to 60, with metabolic syndrome, a group of diseases that increase the risk of heart disease. Type 2 diabetes and stroke and affect about one-third of our American adults.
Participants ate 320 calories of almonds or the same calories within 12 weeks.
“Cookies are chosen as control snacks because they are usually Eat food In the United States, calories are similar but lack many of the beneficial compounds found in nuts. ”
Eating about 2 ounces of almonds a day can improve cholesterol and provide many other metabolic benefits, a new study found. (iStock)
Total cholesterol and LDL were significantly reduced in the almond group, as well as increased vitamin E levels, Intestinal health and nutritional intake. The waist circumference was also slightly reduced, although overall weight and blood sugar did not change.
The group also saw improvements in intestinal inflammation, gut barrier function, and fiber, magnesium, healthy fat and intake Other nutrients, According to the research paper.
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People with metabolic syndrome, plus most people, are usually lacking in vitamin E, which supports the functions of various organs, nerves and muscles and can reduce blood clotting.
While the study only examines those with metabolic syndrome, beavers still encourage healthy adults to include almonds in their Snack habits, Saying 2 ounces is “very achievable”. She noted that many people may have metabolic syndrome and prediabetes but are not aware of it.
Researchers found that snacks that bring almonds to snacks like cookies bring more health benefits. (iStock)
“We’ve seen results that are beneficial to the results Healthy adults There are no metabolic syndromes such as a decrease in waist circumference and improvements in LDL and total cholesterol,” Beaver told Fox News Digital.
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Other nuts, She said that although the team has not made direct comparisons yet, including hazelnuts, could bring similar benefits.
limit
The study is limited by many factors, including its short-term, including relatively healthy factors, primarily white participants, and the impact of individuals with higher baseline inflammation may be underestimated.
A separate meta-analysis has been published in the journal Intertek Health Sciences in Canada that reviews dozens of clinical trials. The study found that eating an ounce of almonds a day also reduces LDL, total cholesterol and other heart risk markers without affecting “good” HDL cholesterol.
Almonds can help lower LDL cholesterol, commonly known as “bad” cholesterol, the study found. (iStock)
The review also found that almonds improved the APOB to APOA ratio, another predictor of heart attack risk, and first, the biggest benefit seen by people with higher cholesterol.
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Two studies Their preparation was used in whole almonds.
Both are funded by the California Almond Board of Trustees, although experts point out that the findings are consistent with decades of evidence that nuts are healthy.
