New study supports daily almonds as part of a heart-healthy diet - New York Cooking
1. New study supports daily almonds as part of a heart-healthy
diet - New York Cooking
There is always some new study that comes in that cites the foods that are bad for people to eat. It is
always nice when a study comes out that touts something good for you to eat.
Recently, a study came over the PRNewswire that was published in the British Journal of Nutrition
found that participants who ate almonds as part of a heart-healthy diet significantly improved
certain factors associated with heart disease risk.[i] Researchers estimated that for every 30 grams
increase (approximately 1 ounce) of almonds consumed daily during the study, study participants'
estimated 10-year coronary heart disease (CHD) risk score was reduced by 3.5 percent.
The validity of this study is based on the fact that it was a randomized, controlled clinical study,
conducted by researchers at the University of Toronto, included 27 adult participants (mean age of
64 years) with elevated LDL cholesterol. Participants followed a diet low in saturated fat and
cholesterol that also included each of three dietary interventions for four weeks each in a crossover
design.
Each day for four weeks, researchers gave one-group 50-100 grams (2-4 ounces) of almonds. A
control group received 100-200 grams of muffins, and a third group received 25-50 grams (1-2
ounces) of almonds plus 50-100 grams of muffins. Each participant completed all three dietary
treatments, so the total length of the study was 12 weeks.
The quantity of almonds and muffins provided to each participant varied according to estimations to
maintain his or her baseline weight. The muffins were formulated to provide the same number of
calories and the same amount of saturated fat (SFA), polyunsaturated fat (PUFA), protein and fiber
as the almonds. The primary difference between the almond composition and the muffin composition
was that the almonds had significantly more monounsaturated fat (MUFA) (50% vs 8% of calories),
whereas the muffins had significantly more carbohydrates (53% vs 15% of calories).
2. Now for you nutrition buffs and scientific types, the rest of the study results cited that in the
triglyceride fraction, oleic acid and total MUFAs increased significantly in a dose-dependent manner
with almond consumption compared to muffins. Increased oleic acid and MUFA content of the serum
triglyceride was inversely associated with CHD lipid risk factors and overall estimated 10-year CHD
risk.
Previously published data on this same group of people showed that total cholesterol and LDL, or
"bad" cholesterol decreased, and HDL, or "good" cholesterol increased, in the almond group
compared to the control group.[ii]
Now here is the part I liked because it relates to diet change that has been effective in many
avenues to maintaining a healthful lifestyle. "The favorable effect of almonds, particularly the
monounsaturated fat component, on heart disease risk in this study is consistent with previous
research, including Mediterranean diet research," said Cyrill Kendall, PhD, research associate at
University of Toronto and the Clinical Nutrition and Risk Modification Center at St. Michael's
Hospital, and the study's principal investigator. "The improvement in serum fatty acid profiles
observed with almond consumption provides further support for a diet rich in monounsaturated fats
for overall cardiovascular health."
A hallmark of the Mediterranean diet is the consumption of MUFA-rich olive oil.[iii] Almonds also
contain a high proportion of MUFAs, providing 9 grams per 1 ounce serving (or about 50% of their
total calories).
And overall, the nutrient profile of almonds - low on the glycemic index and providing a powerful
nutrient package including hunger-fighting protein (6 g/oz), filling dietary fiber (4 g/oz) and
important vitamins and minerals such as vitamin E (7.3 mg/oz), magnesium (77 mg/oz) and
potassium (200 mg/oz), makes them an ideal fit in a heart-healthy [iv] lifestyle.
This study comes on the heels of a large-scale review from researchers at Harvard University
encompassing 27 studies (16 from North America, 8 from Europe and 3 from Asia) and more than
500,000 adult participants (mean age 53 years) which showed that eating four servings (1 ounce) of
nuts weekly was associated with 24% lower risk of fatal heart attacks, 22% lower risk of non-fatal
heart attacks and 13% lower risk of diabetes.[v]
Although the study was observational in nature, relied on self-reported dietary intake which did not
account for nuts consumed as an ingredient, and included relatively few studies per disease state, it
adds to the strong body of evidence supporting the consumption of nuts like almonds as part of a
heart-healthy dietary pattern.
Nearly two decades of research shows that almonds can help maintain a healthy heart and
cholesterol levels. The Food & Drug Administration has noted, "Scientific evidence suggests but
does not prove that eating 1.5 ounces per day of most nuts including almonds as part of a diet low in
saturated fat and cholesterol may reduce the risk of heart disease."
Some interesting facts about almonds?:
The State of California is the largest grower of almonds. Almonds are a natural food coming under
the heading of nuts. They are wholesome and quality food product, making almonds California's
leading agricultural export in terms of value. The Almond Board of California promotes almonds
through its research-based approach to all aspects of marketing, farming and production on behalf
of the more than 6,000 California Almond growers and processors, many of whom are multi-
3. generational family operations. Established in 1950 and based in Modesto, California, the Almond
Board of California is a non-profit organization that administers a grower-enacted Federal Marketing
Order under the supervision of the United States Department of Agriculture. For more information
on the Almond Board of California or almonds, visit www.Almonds.com.
References:
[i] Nishi S, Kendall CW, Gascoyne AM, et al. Effect of almond consumption on the serum fatty acid
profile: a dose response study. British Journal of Nutrition 2014, 1-10,
doi:10.1017/S0007114514001640
?[ii] Jenkins DJ, Kendall CW, Marchie A, et al. Dose response of almonds on coronary heart disease
risk factors: Blood lipids, oxidized low-density lipoproteins, lipoproteina(a),homocysteine, and
pulmonary nitric oxide: A randomized, controlled, crossover trial.?Circulation 2002; 106 (11): 1327-
1332.?
[iii] Estruch R et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. N
Engl J Med 2013; 368:1279-1290.
?[iv] Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts,
such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart
disease. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.?
[v] Afshin A, Micha R, Khatibzadeh S, Mozaffarian D. Consumption of nuts and legumes and risk of
incident ischemic heart disease, stroke and diabetes: a systematic review and meta-analysis. Am J
Clin Nutr 2014; 100: 278-88.
![New study supports daily almonds as part of a heart-healthy
diet - New York Cooking
There is always some new study that comes in that cites the foods that are bad for people to eat. It is
always nice when a study comes out that touts something good for you to eat.
Recently, a study came over the PRNewswire that was published in the British Journal of Nutrition
found that participants who ate almonds as part of a heart-healthy diet significantly improved
certain factors associated with heart disease risk.[i] Researchers estimated that for every 30 grams
increase (approximately 1 ounce) of almonds consumed daily during the study, study participants'
estimated 10-year coronary heart disease (CHD) risk score was reduced by 3.5 percent.
The validity of this study is based on the fact that it was a randomized, controlled clinical study,
conducted by researchers at the University of Toronto, included 27 adult participants (mean age of
64 years) with elevated LDL cholesterol. Participants followed a diet low in saturated fat and
cholesterol that also included each of three dietary interventions for four weeks each in a crossover
design.
Each day for four weeks, researchers gave one-group 50-100 grams (2-4 ounces) of almonds. A
control group received 100-200 grams of muffins, and a third group received 25-50 grams (1-2
ounces) of almonds plus 50-100 grams of muffins. Each participant completed all three dietary
treatments, so the total length of the study was 12 weeks.
The quantity of almonds and muffins provided to each participant varied according to estimations to
maintain his or her baseline weight. The muffins were formulated to provide the same number of
calories and the same amount of saturated fat (SFA), polyunsaturated fat (PUFA), protein and fiber
as the almonds. The primary difference between the almond composition and the muffin composition
was that the almonds had significantly more monounsaturated fat (MUFA) (50% vs 8% of calories),
whereas the muffins had significantly more carbohydrates (53% vs 15% of calories).](https://image.slidesharecdn.com/1416911046547458c6ce5ca-141125042410-conversion-gate01/85/New-study-supports-daily-almonds-as-part-of-a-heart-healthy-diet-New-York-Cooking-1-320.jpg)
![Now for you nutrition buffs and scientific types, the rest of the study results cited that in the
triglyceride fraction, oleic acid and total MUFAs increased significantly in a dose-dependent manner
with almond consumption compared to muffins. Increased oleic acid and MUFA content of the serum
triglyceride was inversely associated with CHD lipid risk factors and overall estimated 10-year CHD
risk.
Previously published data on this same group of people showed that total cholesterol and LDL, or
"bad" cholesterol decreased, and HDL, or "good" cholesterol increased, in the almond group
compared to the control group.[ii]
Now here is the part I liked because it relates to diet change that has been effective in many
avenues to maintaining a healthful lifestyle. "The favorable effect of almonds, particularly the
monounsaturated fat component, on heart disease risk in this study is consistent with previous
research, including Mediterranean diet research," said Cyrill Kendall, PhD, research associate at
University of Toronto and the Clinical Nutrition and Risk Modification Center at St. Michael's
Hospital, and the study's principal investigator. "The improvement in serum fatty acid profiles
observed with almond consumption provides further support for a diet rich in monounsaturated fats
for overall cardiovascular health."
A hallmark of the Mediterranean diet is the consumption of MUFA-rich olive oil.[iii] Almonds also
contain a high proportion of MUFAs, providing 9 grams per 1 ounce serving (or about 50% of their
total calories).
And overall, the nutrient profile of almonds - low on the glycemic index and providing a powerful
nutrient package including hunger-fighting protein (6 g/oz), filling dietary fiber (4 g/oz) and
important vitamins and minerals such as vitamin E (7.3 mg/oz), magnesium (77 mg/oz) and
potassium (200 mg/oz), makes them an ideal fit in a heart-healthy [iv] lifestyle.
This study comes on the heels of a large-scale review from researchers at Harvard University
encompassing 27 studies (16 from North America, 8 from Europe and 3 from Asia) and more than
500,000 adult participants (mean age 53 years) which showed that eating four servings (1 ounce) of
nuts weekly was associated with 24% lower risk of fatal heart attacks, 22% lower risk of non-fatal
heart attacks and 13% lower risk of diabetes.[v]
Although the study was observational in nature, relied on self-reported dietary intake which did not
account for nuts consumed as an ingredient, and included relatively few studies per disease state, it
adds to the strong body of evidence supporting the consumption of nuts like almonds as part of a
heart-healthy dietary pattern.
Nearly two decades of research shows that almonds can help maintain a healthy heart and
cholesterol levels. The Food & Drug Administration has noted, "Scientific evidence suggests but
does not prove that eating 1.5 ounces per day of most nuts including almonds as part of a diet low in
saturated fat and cholesterol may reduce the risk of heart disease."
Some interesting facts about almonds?:
The State of California is the largest grower of almonds. Almonds are a natural food coming under
the heading of nuts. They are wholesome and quality food product, making almonds California's
leading agricultural export in terms of value. The Almond Board of California promotes almonds
through its research-based approach to all aspects of marketing, farming and production on behalf
of the more than 6,000 California Almond growers and processors, many of whom are multi-](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)