Blue Diamond Almonds are Heart Healthy


Almonds are a hot topic of research lately, largely because the studies done to date show such intriguing results — possible protection against heart disease (America’s number-one killer) and support for weight management covered in other areas of this site.  In addition, studies are also being conducted on almonds’ positive effects on glycemic control (blood sugar) to help people control diabetes type 2.  There are a number of other studies underway across the country to determine if this nutrient dense food has additional health benefits.

A handful of almonds (about 23 nuts or one ounce) contains high amounts of protein, fiber, monounsaturated fat, vitamin E, calcium and other important minerals, and phytochemicals that may help protect against many common diseases.

Heart Health

Evidence of almonds’ benefits in helping to prevent heart disease has been growing over the past several years, due to a number of scientific studies showing a connection between eating almonds and other nuts and a lowered risk of heart disease.  In 2003, the FDA approved a qualified health claim that states “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.”

Among the scientific evidence that supports that claim are more than a dozen studies that show a diet low in saturated fat that includes one ounce of almonds (23 nuts, about the size of a handful) lowers total and (harmful) LDL cholesterol.  Researchers found one handful of almonds lowers LDL cholesterol by 4.4 percent.

You can read more about the connection between almonds and heart health in the Nutrition Benefits section at To read specific study citations, visit


The Bottom Line

Almonds are cholesterol-free, low in saturated fat and loaded with many different nutrients—a smart choice for meals and snacks. And they help maintain a healthy cholesterol level and healthy heart.


Tags: , , , , , , , , , , , ,


discuss this post


Add a comment