Study: Handful of Almonds Daily Protects Against Heart Disease

Even with all of the recent advancements in modern medicine, heart disease remains a serious threat to public heart. The Centers for Disease Control and Prevention (CDC) currently lists heart disease as the leading cause of death among men and women in the United States, taking the lives of more than half-a-million Americans every year.

While there's no way to completely prevent heart disease with 100% effectiveness, there are steps you can take to lower risk. According to a new study, for instance, eating just 43 grams of almonds -- about a single handful -- can improve good cholesterol levels in the blood by approximately 19% while also lowering levels of bad cholesterol. This one-two punch essentially lowers the risk of heart disease.

It's no secret that high levels of bad cholesterol in the blood contribute to heart disease. When cholesterol accumulates, it restricts the flow of blood; thus, increasing blood pressure and making the individual susceptible to heart disease. Researchers at Pennsylvania State University, however, say that eating a handful of almonds every day can counter these effects by promoting healthy cholesterol levels and reducing the risk of heart disease.

For the study, researchers from Pennsylvania State University compared cholesterol levels of individuals with bad cholesterol over the course of six weeks. All participants had the same diet, with the exception of those who consumed almonds. Participants who consumed a handful of almonds daily experienced 19% improved cholesterol levels when compared to their counterparts who didn't consume the nuts. This led researchers to conclude that almonds offer a safe and effective way to control cholesterol levels and subsequently lower the risk of heart disease.

"They're not a cure-all, but when eaten in moderation - and especially when eaten instead of a food of lower nutritional value - they're a great addition to an already healthy diet," explained Professor Kris-Etherton from Pennsylvania State University.

In addition to their heart-healthy effects, almonds are loaded in protein and fiber. For these reasons and others, you should consider adding them to your regular diet.

Of course, there are other steps you can take to lower your risk of heart disease as well. Exercising on a regular basis, for instance, is perhaps even more effective that eating a handful of almonds. By performing at least 30 minutes of cardiovascular exercise daily, you'll create a stronger heart and lower your risk of disease.