How many almonds do I need to eat each day to lower cholesterol? A few handfuls. Studies that show almonds may help to lower cholesterol used between 20 g and 168 g of almonds a day for four to 16 weeks. That is the equivalent of one to six handfuls of almonds.
They advised people to consume around 45 grams (g) a day of almonds to protect heart health. Which foods should you eat and avoid if you have high cholesterol? Click here for some tips.
Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.
How many almonds you should eat in a day? Almonds are high in calories. You need to balance your overall calorie consumption to add almonds safely to your diet. Dietitian Ruchika Jain recommends that the safe limit is 6-8 almonds each day.
Having 6-8 almonds soaked and skin peeled almonds in a day is enough to reap its health benefits.
The nutrient availability of almonds gets better when soaked and the antioxidants and fibre benefits get enhanced. Soaking also removes the impurities that can prevent the absorption of certain nutrients.
It is better to consume nuts early in the morning or as snacks. In the morning all the nutrients are absorbed properly, and having snacks can keep you fuller.
Improves digestibility: In terms of digestion, soaked almonds are better than raw or roasted. Anything that we soak, be it almonds or any other thing, is easy to chew and softer for the digestive system to break down. Almond is a rich source of antioxidants and when we soak them, the benefits multiply.
They are rich in Vitamin E, which is a potent antioxidant," says Pooja. Ask her about the number of almonds you should have in a day and she says, "Eating 8-10 soaked almonds in a day goes a long way in adding valuable nutrients to your daily diet."
Almonds can help prevent cardiovascular diseases, and soaked almonds help increase High-density Lipoproteins (HDL) and reduce the level of Low-density Lipoproteins (LDP). This helps control cholesterol levels, which is good for the heart.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Good options are: almonds, macadamias, brazil nuts, cashew nuts, hazelnuts, pistachios, walnuts, peanuts, pecans.
Depending on which health outcome you're searching for, a mere 10-60g of almonds (the range used in the aforementioned studies) incorporated into your diet can ameliorate type 2 diabetes, cardiovascular disease, eye issues, and many other health conditions.
Want to know an easy way to keep your heart healthy? Just eat 4-5 almonds daily in the morning. Almonds prevent many of the risk factors of heart diseases such as high blood pressure, elevated levels of bad cholesterol or LDL, accumulation of visceral fat, free radical damage, etc.
Talking about both almonds and walnuts, both lower the bad cholesterol, control blood sugar level and reduce inflammation. Almonds are packed with antioxidants, vitamin E and magnesium, while walnuts are rich in the anti-inflammatory omega 3.
The best way to eat almonds and reap its nutritional benefits to the T, is after soaking them and peeling them, suggests dietician Shruti Bharadwaj. Many people follow their grandmother's advice when they soak almonds before eating them, while others may want to get rid of the slightly bitter taste of its peel.
To conclude, it is best to have almonds with skin as the skin is a rich source of fibre, but those with weak digestion should consume it without skin. Make sure that you eat almonds in moderation as they are very calorie-dense.
The skin of almonds is difficult to digest, and therefore Ayurveda recommends soaking the almonds and peeling the skin to improve the digestibility of almonds. When you eat almonds without soaking and peeling off the skin, it will aggravate Pitta in the blood.
As almonds contain many nutrients, you can eat almonds directly, preferably on an empty stomach to increase and speed up the absorption of the nutrients.
Though they have been proven as effective in curing spasms and pain, if you consume them in excess, it can lead to toxicity in your body. This is because they contain hydrocyanic acid, an over-consumption of which can lead to breathing problem, nervous breakdown, choking and even death!
To soak almonds at home, simply cover them with water in a bowl and let sit for 8–12 hours.
Yes, you can drink water in which almonds are soaked. Generally, the majority of people prefer getting rid of water in which almonds have been soaked. However, there is no harm in drinking water in which almonds are soaked if almonds have been washed thoroughly with clean water.
Improves blood pressure levels
Almonds, and mostly soaked almonds, are low on sodium and high on potassium. This makes them good at regulating blood pressure levels. High blood pressure is often associated with a plethora of issues, even serious ones like a stroke.
Be sure to eat a handful of almonds every day to manage your weight better, and while adding to your heart's health.” says Ritika Samaddar. Samaddar also busts some myths about almonds that people believe in but which are not true, in a telephonic conversation with HT Digital.