It's good to go nuts

In­clud­ing al­monds in your diet is the per­fect way to rec­og­nize Heart Month

Cape Breton Post - - HEALTHFOCUS - BY AMY ROSEN

Fe­bru­ary is Heart Month, the per­fect oc­ca­sion to eat right, in­clud­ing snacks that love your heart right back. And this in­cludes nu­tri­tion­ally dense al­monds.

A one-ounce, 164-calo­rie serv­ing of al­monds is an ex­cel­lent source of vi­ta­min E and mag­ne­sium, and a good source of fi­bre. It also con­tains heart-healthy mono-un­sat­u­rated fat, pro­tein, po­tas­sium, cal­cium, phos­pho­rous and iron.

“Eat­ing a hand­ful of al­monds a day can help main­tain a healthy choles­terol level,” says reg­is­tered di­eti­tian Jean Laman­tia.

Ac­cord­ing to a re­cent study in the Bri­tish Jour­nal of Nutri­tion, peo­ple who added al­monds as a snack to their reg­u­lar diet in­creased their over­all in­take of sev­eral im­por­tant nu­tri­ents. (The study’s re­searchers con­cluded that in­cor­po­rat­ing al­monds in a diet may pro­mote the nat­u­ral dis- place­ment of less nu­tri­ent-dense foods.)

An­other re­cent study, this one in the In­ter­na­tional Jour­nal of Obe­sity, found that adding some al­monds to a low-calo­rie diet each day en­hanced weight loss and sig­nif­i­cantly im­proved risk fac­tors as­so­ci­ated with heart dis­ease, when com­pared to a low-fat, low-calo­rie diet, sans al­monds. Re­searchers found that the hearthealthy fat of al­monds is sa­ti­at­ing and kept pa­tients from overeat­ing.

CanWest News Ser­vice

This photo pro­vided by the Al­mond Board of Cal­i­for­nia shows honey and fen­nel glazed al­monds. Th­ese golden, fra­grant al­monds with the dis­tinc­tive licorice-like fen­nel flavour make a se­duc­tive snack with nu­tri­tional ben­e­fits.

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