Almonds, Almonds!

Published on: July 26, 2003

Last week we reported the good news about walnuts. More good news! Almonds were also approved by the FDA for their health benefits. The claim is a result of a petition filed by the International Tree Nut Council Nutrition Research and Education Foundation. In fact, studies supporting the heart health benefits of almonds were among the strongest submitted in the claim.

In addition, A new study published Wednesday in the Journal of the American Medical Association (JAMA) finds that eating a certain dietary plan high in heart-healthy foods including almonds is as effective in managing cholesterol as taking a starting dose of cholesterol-lowering drugs. Known as the “Portfolio” eating plan, this dietary approach also lowered c-reactive protein levels, an indication of inflamed arteries and a risk factor for heart disease, in individuals who followed the plan more than in the patients taking statins.

The third in a series of Portfolio studies, this is the first study to directly compare patients on first-line statins to those on the diet. Patients on the Portfolio eating plan lowered their LDL, or “bad,” cholesterol up to 32 percent, and on average 29 percent in four weeks. Patients ate a daily handful of almonds, which Dr. Cyril Kendall, a research scientist on the team, calls a “mini-Portfolio” because of their vegetable protein, plant sterols and fiber, as well as their overall nutrient density. Almonds, with their high vitamin E content, may have been a factor in decreasing the Portfolio subjects’ c-reactive protein levels. For more information visit www.PortfolioEatingPlan.com.

Almonds consistently rank as a favorite tree nut among Americans. These tasty and versatile nuts are packed with nutrition and make a great snack on their own or a great addition to salads, vegetables, yogurt, and cereal.

The chart below shows many nuts that are high in important nutrients. For example, 1 ½ ounce handful of almonds is a leading source of vitamin E and magnesium and offers protein, fiber, potassium, calcium, phosphorus and iron in 246 calories. As an added bonus, almonds and other nuts contain phytochemicals, which are plant chemicals that may provide powerful protection against heart disease, stroke, and other chronic disease.