Almonds: The cholesterol-busting snack for heart health
They can be a nutritious, crunchy snack or an elegant decoration for desserts or cakes. Pastry chefs love them as a base for creams, cakes, biscuits, and pralines. These unassuming nuts with a characteristic aroma are also an effective way to lower LDL cholesterol levels in the everyday diet.
The seeds of the common almond tree, now popular in North African countries, Western Asia, and the Mediterranean basin, are rich in vitamin E, magnesium, fatty acids, and folic acid. When added to a salad or porridge, these nutrients support heart health and improve skin condition. Vitamin E, known as the "youth vitamin," helps maintain an attractive appearance of the skin and hair. Magnesium positively affects the nervous system, easing tension caused by stressful situations.
Almonds and cholesterol levels
Research published in the "Journal of Nutrition" has shown that regular consumption of almonds can significantly enhance the function of "good" HDL cholesterol, which plays a key role in removing cholesterol deposits from blood vessels. Thus, almonds help lower the so-called bad LDL cholesterol.
American scientists tested this on participants who consumed a handful of almonds (about 40 grams) daily for 6 weeks. The cholesterol levels of these individuals were compared with those of a group consuming a banana muffin instead of almonds. It turned out that people eating almonds had 19% higher HDL levels, which helps reduce LDL cholesterol levels in the blood (source: termedia.pl).
Almonds in the everyday diet
Almonds can be added to many dishes to enhance their flavour and nutritional value. Toss a handful of almond flakes into your morning porridge or prepare an almond soup, popular in Spain. If you're in the mood for a sweet dessert, an interesting idea is pancakes with a cream based on mascarpone, cream, coconut, and almonds, inspired by the taste of Raffaello.
In almost all recipes for cakes, pancakes, or muffins, you can substitute almond flour for wheat flour, which is much richer in nutrients, has a lower glycaemic index, and is gluten-free. Unfortunately, it cannot be substituted 1:1 due to differences in weight and consistency. Almond flour is lighter than wheat, and cakes made with it are more crumbly and moist, but less fluffy. It is ideal for tarts and biscuits, less so for sponge cakes.
You can reach for a handful of almonds daily
Nutritionists recommend consuming about 30 grams (about 1 oz) of almonds daily, corresponding to roughly one handful. However, it is essential to remember that everybody is different, so when introducing almonds into your diet, it's best to do it gradually, starting with a few pieces and increasing the portion of this healthy snack each day.
People with nut allergies should be cautious due to the presence of allergens, as should those with kidney problems due to the high potassium content. It's always worth consulting a doctor before introducing new products into your diet.
The content on our sites is for informational and educational purposes and does not replace medical consultation. Always consult a specialist before making health decisions.
