Posts Tagged ‘heart healthy nutrition’

4 Heart Healthy Benefits of Almonds!

AlmondsThe evidence is overwhelming that almonds can help lower LDL-cholesterol and reduce your risk of heart disease. On top of that they are incredibly convenient, requiring no preparation. Why do these little nuts pack such a big punch? Read on to find out.

  1. Almonds are high in monounsaturated fats, but low in saturated fat (the bad kind). Monounsaturated fats are the same type of health-promoting fats as are found in olive oil, and they’ve been associated with reduced risk of heart disease.
  2. Almonds are packed with a whopping 247 milligrams of magnesium per cup. Magnesium is a natural calcium channel blocker, cleaning out veins and arteries and helping them relax, which lessens resistance and improves the flow of blood and oxygen throughout the body.
  3. Almonds are loaded with potassium. Potassium is an electrolyte with a critical job: helping your heart beat. Potassium helps trigger your heart’s squeeze of blood through your body, and helps to promote normal blood pressure.
  4. Almonds are high in Vitamin E. Two landmark studies followed a total of 125,000 men and women, concluding those who supplement with at least 100 IU of vitamin E daily reduced their risk of heart disease by 59 to 66%.1, 2

So next time you’re in the supermarket, grab some almonds and do something good for your heart!


1 Stampfer MJ, Hennekens CH, Manson JE, Colditz GA, Rosner B, Willett WC. Vitamin E consumption and the risk of coronary disease in women. N Engl J Med. 1993;328:1444-1449.
Rimm EB, Stampfer MJ,Ascherio A, Giovannucci E, Colditz GA, Willett WC. Vitamin E consumption and the risk of coronary heart disease in men. N Engl J Med. 1993;328:1450-1456.

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Celebrate Heart Month by Joining Our Top Heart Healthy Foods Chat!

Top Heart Healthy Foods ChatJoin Emory Heart & Vascular Center nutritionist Cheryl A. Williams, RD, LD on Thursday, February 9 at 12:30 for a live web chat titled “Top Heart Healthy Foods”. She will be available to answer questions about what the best food choices are for your heart, share new recipe ideas, as well as provide ideas for your favorite current recipes that will help keep your heart healthy.

Sign up for the Top Heart Healthy Foods Chat here: UPDATE CHAT TRANSCRIPT

We look forward to helping facilitate a dialog that builds awareness around the importance of prioritizing a heart healthy diet and taking control of your heart health! See you there!

About:  Cheryl Williams is a registered dietitian (RD) specializing in the nutritional management of a variety of chronic conditions including cardiovascular disease, diabetes and obesity. In her current position at the Emory Heart & Vascular Center, Cheryl provides nutrition therapy, wellness coaching, monthly nutrition seminars and healthy cooking demonstrations.