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The Many Health Benefits of Almonds May Reduce Risk of Cardiovascular Disease

Reducing the risk of cardiovascular disease (CVD) involves diet and lifestyle changes, including exercising more and eating more nutritious foods. A recent review suggests that one small dietary change, adding almonds, could have a noticeable effect on the reduction of CVD.

The review was conducted by scientists in the Department of Nutritional Sciences at the University of Pennsylvania and was published in the July 2011 edition of the journal Nutrition Review.

According to their review of years of research, almonds contain many nutritional benefits that could contribute to heart health and the prevention of CVD.

Almonds are high in fiber, which is important for maintaining healthy cholesterol levels. A one ounce serving of almonds (about a handful) has 3.5g of fiber, which is a approximately 30% of your daily fiber needs.

Almonds are also very high in vitamin E. Vitamin E has antioxidant effects that prevent damage from free radicals, which can cause health problems including cancer and inflammation. A one ounce serving of almonds contains half of the daily recommended amount of vitamin E (15 mg).

A one ounce serving of almonds has 6 grams of protein. Replacing a carbohydrate with one serving of almonds may help maintain healthy cholesterol levels. Additionally, almonds are a great source of magnesium and manganese.

Almonds can easily be added to your daily diet as a mid-day snack, in breakfast cereal, or even sprinkled over a small serving of ice cream for dessert. Consider substituting a less healthy snack such as potato chips or cookies for a handful of almonds.

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