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(NAPSI)-Just about everyone's nuts about
almonds.
First, the Food & Drug Administration
recently announced a health claim for almonds and several other nuts,
saying: "Scientific evidence suggests but does not prove that eating 1.5
ounces per day of most nuts, including almonds, as part of a diet low in
saturated fat and cholesterol may reduce the risk of heart disease." One and
a half ounces equals 1/3 cup, or about 34 almonds.
Then, The Journal of the American Medical
Association published a study about almonds' significant role in a
cholesterol-lowering eating plan that works as well as a starting dose of
cholesterol-lowering drugs.
This "Portfolio" eating plan was created by
the University of Toronto. Patients in the "Portfolio" eating plan study ate
a menu of foods low in saturated fat and high in plant sterols, such as
almonds, soy burgers, oat bran, beans and other heart-healthy foods.
Comparison groups either ate a low-fat diet, or combined a low-fat diet with
lovastatin, a cholesterol-lowering drug. In four weeks, both the people
taking the lovastatin and the people eating almonds and foods high in plant
sterols lowered their cholesterol by approximately 30 percent.
Scientists have known about almonds'
heart-healthy benefits for many years, but this recent news is just one more
reason to "grab a handful for the heart," according to Carolyn O'Neil, M.S.,
R.D.
"Almonds are a perfect snack-they're tasty
and crunchy," she said. "And there's all the research on their ability to
lower cholesterol because they contain heart-healthy unsaturated fats. Plus,
ounce for ounce, almonds are the most nutrition-packed nut."
A 1.5-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. O'Neil suggested eating them
as a snack, in place of less nutritious foods such as popcorn, pretzels and
potato chips.
Some of her other favorite ways to eat
almonds:
- Eat a handful of whole, natural almonds
as a snack with a piece of fruit.
- Sprinkle a few sliced almonds in
granola, cold cereal and hot cereal.
- Sprinkle some slivered almonds in a
salad.
- Include chopped almonds in a
stir-fry-roast a few in a dry pan or wok, and then set them aside before
cooking the other ingredients. Sprinkle them on at the end so they stay
crunchy.
For more information about heart-healthy
almonds, including recipes, visit
www.PortfolioEatingPlan.com or
www.AlmondsAreIn.com.
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