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Almonds improve vascular health and are linked to a healthier diet
As many as two markers of vascular health improved in people who ate almonds for six weeks. At the same time, scientists have found that eating almonds is associated with a healthier diet.
Two new studies have confirmed the health benefits of almonds. In a scientific paper, which is published in the American Journal of Clinical Nutrition, scientists have shown what a beneficial effect it can have on blood vessels.
It has been found that people who substitute almonds for such popular snacks as biscuits and chips significantly improve vascular health. The study lasted six weeks, and participants were divided into two groups and received almonds or another snack of similar calorie content. Their risk of cardiovascular disease at the start of the study was slightly above average.
By the end of the study, those who received almonds had decreased blood low-density lipoprotein (“bad cholesterol”) levels and improved arterial endothelial (lining) function, an important indicator of vascular health. Scientists have found that replacing standard snacks with almonds has the potential to reduce cardiovascular risk by 32%. At the same time, at the expense of almonds, a person should receive 20% of calories.
A second study, published in the European Journal of Nutrition, found that in the UK, those who eat almonds have a smaller waist circumference and a lower body mass index compared to those who don't.
In the study, British scientists analyzed four-day food diaries of 6,800 adults. It turned out that people who eat almonds more often eat healthier in general, for example, get more protein, vitamin C and potassium. On the other hand, they consumed less sodium (salt), carbohydrates, and sugar.
Those who consume almonds have an average of 2.1 centimeters less waist circumference and 8 less body mass index than those who do not.
Dr. Wendy Hall of King's College London, co-author of both studies, commented on the findings:
“Consuming whole tree nuts like almonds is an important part of a healthy diet. Our study on the example of the UK population showed that adults eat little of them. But those who report almonds in their diets are more likely to follow a healthier diet overall, these people have less body fat."