Anastasia Weight Loss : Almonds Aid Weight Loss And Cholesterol

Anastasia Weight Loss : Almonds Aid Weight Loss And Cholesterol: If you want to steer clear of the devastating side effects of statin drugs and still get your cholesterol numbers looking good, eating almo...

Almonds Aid Weight Loss And Cholesterol

If you want to steer clear of the devastating side effects of statin drugs and still get your cholesterol numbers looking good, eating almonds may be just the right choice. Studies have shown that eating a nutritious diet that includes almonds sends LDL numbers plummeting. And there's more. Eating almonds provides super strength protection against diabetes, cardiovascular disease, cancer and even weight gain and obesity.

Almonds are stars of cholesterol research

subjects were divided into three groups. The control group ate a low saturated fat diet based on milled whole-wheat cereals and low-fat dairy foods. The second group ate the same diet and also took the statin drug lovastatin. The third group ate a diet high in almonds plus plant sterols, non-meat protein and fiber. LDL cholesterol decreased by 8 percent in the control group, 30 percent in the statin group, and 28 percent in the almond group.

Another study, published in the European Journal of Clinical Nutrition, found that heart disease risk correlates not only with cholesterol levels, but also with inflammation of blood vessels. Following a diet that includes almonds effectively lowers not only LDL cholesterol levels but also C-reactive protein levels, a key marker of inflammation. Inflammation is hard on the heart because it increases the development of atherosclerosis (clogged arteries) and causes the heart to have to pump faster and harder to get its job done.

In this study, 34 people followed a dietary plan, called the Portfolio Eating Plan, which included almonds. In this group, C-reactive protein levels fell 24 percent from baseline, an amount similar to the reduction achieved by taking a statin drug, only without the life draining side effects of taking the drug.
compared to first-generation statin drugs, the Portfolio Eating Plan diet with its emphasis on almonds is just as effective in lowering LDL cholesterol below the recommended range for heart disease prevention.

Five large human epidemiological studies, including the Nurses Health Study, all found that nut consumption is linked to lower risk for heart disease. Researchers studying data from the Nurses study found that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30 percent reduction in heart disease risk. They found a 45 percent reduction when fat from nuts was substituted for saturated fats.

Almonds protect against cardiovascular disease and diabetes

Almond's ability to reduce heart disease risk may also be due to the huge amounts of the antioxidant vitamin E found in these nuts, and the LDL lowering effect of the monounsaturated fats they contain. When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol is reduced from 8 to 12 percent.

A quarter cup of almonds contains 99 mg of magnesium and 257 mg of potassium. Magnesium is a natural channel blocker. When magnesium levels are high, veins and arteries relax, lessening resistance and allowing increased flow of oxygen and nutrient rich blood. Potassium is involved in nerve transmission and contraction of all muscles including the heart. It is another mineral essential for maintaining normal blood pressure and heart function. Almonds help stabilize blood sugar levels and prevent free radical producing insulin spikes.

The Journal of Nutrition reports a study of 15 healthy people who ate 5 meals with comparable amounts of protein, carbohydrates and fat. Two meals consisted of bread only. Three meals consisted of almonds, bread, parboiled rice, and instant mashed potatoes. Blood samples taken after each meal showed levels of blood sugar and insulin were lower following the almond meal, and levels of protective antioxidants increased. This study demonstrates the powerful anti-aging effect of almonds as well as their ability to ward off diabetes.

The more almonds eaten as part of a meal, the lower will be the glycemic index of that meal, and the smaller the rise in blood sugar levels produced by that meal. The benefit of eating almonds is dose dependent.

Healthy fats in almonds aid in weight loss

Nuts contain lots of fat, and many people still operate under the idea that fat makes you fat, so nuts are often sunned. However, review of the data from the Nurses' Health Study shows that frequent nut eaters are thinner on average than those who almost never consume nuts.

One reason nuts help with weight loss is their nutrient density. A body that is well nourished no longer craves food. The traditional American diet is so depleted of the nutrients needed by the body that the body continues to send hunger signals. In response to these signals, more nutrient deficient food is eaten and more hunger signals are sent. It is a vicious circle that leads to steady weight gain as the years go by. Eating nutrient rich almonds and other nuts breaks this vicious circle allowing for the feelings of fullness and satiety to set in.