The Cardiovascular Benefits of Almonds

This is part 1 of a 3 part series on the wonders of the almond and it’s holistic benefits. Part 1 of this series will focus on the heart and cardiovascular benefits of the almond. In the next two parts we will look at the disease fighting powers of almonds and finally their influence over immune function.

This mild and earthy fruit is often labelled a nut, but is technically the seed of the fruit from an almond tree, which bears fragrant pink and white flowers.

The almond has an ancient history and can be traced as far back as biblical times. They were a prized ingredient in breads that were served to pharaohs in ancient Egypt. Only the best for the best.

The exact origin of its plant has been debated, but is commonly thought native to Central Asia. Because almonds kept so well, they were a favorite snack for explorers traveling the “Silk Road” between Asia and the Mediterranean, and thus began to flourish along the coastline of Italy and Spain.

Now for the heart healthy tidbits.

In just a quarter a cup of almonds (and if you’ve ever eaten a handful, you know that can be surprisingly stuffing) you can improve the flow of blood, oxygen and nutrients to the body.

Two words: magnesium and potassium.

These essential minerals are vital to the function of cardiovascular systems and have the power to help or hinder the heart depending on amounts.

Magnesium provides a natural calm to the veins and arteries around our tickers, which lessens resistance and reduces the risk of blockages. Studies have shown that deficient levels of magnesium can not only induce cardiac arrest, but that following a heart attack, a lack of sufficient amounts of this vital mineral can encourage free radical harm to the heart.

In a similar fashion, potassium has a big influence on the functions of the heart and surrounding pathways. This electrolyte triggers the nerves in the muscles around the heart to beat.

Both high and low levels of potassium can cause serious irregularities in heart function, including arrhythmia and palpitations and even increase the risk of heart failure.

Other elements make almonds extremely cardio-protective such as their insanely high levels of antioxidants. Phenols, resveratrol, tocopherals (vitamin E) and carotenoids pack a powerful punch and essentially clean the arteries of buildup.

The skin of an almond contains the largest portion of the antioxidant powers so it is important when buying almonds to stick to the whole and unblanched variety. The flavonoids found in almond skin when combined with the vitamin E contained in the meat of the seed more than doubles the antioxidant punch when administered separately.

A popular point against almonds has focused on their high fat content. But it is extremely important not to be swayed by an anti-fat campaign because not all fats are created equal. Almonds are high in monounsaturated fats which actually improve health and can reduce the risk of heart disease, which I will be discussing more in part 2 of this series.