Snacking often gets a bad reputation for being unhealthy and causing weight gain. While this may be true for some snacks, there are also options available that can be both calorie-dense and nutritious.
One such snack is almonds, which have been found to lower the risk of thickening by 16%.
What is Thickening?
Thickening is when the walls of the carotid arteries that supply blood to the brain become thicker and less elastic.
This is a precursor to the development of atherosclerosis, a condition in which plaques build up on the artery walls, eventually leading to heart attacks and strokes.
Almonds and Lowering Risk
Studies have shown that consuming almonds regularly can lower the risk of thickening. In a study conducted by the University of Iowa, participants who incorporated almonds into their diet for just six weeks showed a significant reduction in thickening.
Almonds are packed with beneficial nutrients such as protein, fiber, healthy fats, and vitamin E. These nutrients work together to keep the arteries healthy and flexible, reducing the risk of thickening.
Calorie-Density of Almonds
Despite being a calorie-dense snack, almonds are actually a great choice for weight management.
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High-Calorie, Low-Risk Snack Option
Studies have found that consuming almonds as a snack can help promote feelings of fullness and satisfaction, which may lead to reduced calorie intake overall.
One ounce of almonds contains approximately 161 calories, but the majority of these calories come from healthy fats and protein. These nutrients are important for maintaining energy levels and promoting satiety.
How to Incorporate Almonds into Your Diet
Almonds can be enjoyed in many ways, making them a versatile and convenient snack option. They can be eaten raw or roasted, and can be added to salads, baked goods, and smoothies.
Here are some simple and tasty ways to incorporate almonds into your diet:.
- Sprinkle raw almonds on top of your oatmeal in the morning for a crunchy and satisfying breakfast.
- Add chopped almonds to your favorite salads for an extra boost of protein and healthy fats.
- Make your own trail mix by combining almonds with other nuts, seeds, and dried fruits.
- Dip whole almonds in dark chocolate for a sweet and satisfying snack.
Conclusion
Almonds are a calorie-dense snack that can be a nutritious addition to your diet. They are packed with beneficial nutrients that can promote heart health and lower the risk of thickening.
By incorporating almonds into your diet, you can enjoy a delicious snack that is both filling and good for you.
