Heart Talks

The Heart and Stroke Foundation estimates that every seven minutes in Canada, someone dies from heart disease or stroke. Cardiovascular disease remains the number one cause of premature death in Canada and many of these deaths are preventable. So, new research into mechanisms behind fighting heart disease is always welcome - particularly when it involves a simple behaviour change that can make a difference.

Research has shown for many years that almonds are a heart smart food; but, new, preliminary research published in this month’s Journal of Nutrition provides further insight into how the antioxidants in almonds may help maintain a healthy heart.

Almonds aren’t typically known for their antioxidants beyond vitamin E, but in previous research, experts determined that almonds contain phenols, flavonoids and phenolic acids in their skins similar to fruits and vegetables. Researchers arrived at these results using high-performance liquid chromatography (HPLC)/electrochemical detection, UV detection and mass spectometry.

In a previous study, 27 men and women with high cholesterol levels consumed three supplements with the same calories each for one month. Supplements consisted of full-dose almonds (73+/-3 g/d), half-dose almonds plus half-dose muffins, and full-dose muffins. Significant reductions from baseline were seen on both half- and full-dose almonds for LDL cholesterol(4.4% and 9.4% respectively)(4). The current study, conducted in collaboration by researchers at the University of Toronto and Tufts University, sought to investigate other factors, beyond lowering cholesterol, that make almonds a heart-smart food, specifically almonds’ antioxidants.

The effects of almonds on two markers of oxidative stress, a process which can contribute to clogged arteries, were measured by a team at the Tufts University Antioxidants Research Laboratory led by one of the single-most pioneering researchers in antioxidant research, Dr. Jeffrey Blumberg. The researcher team found that when men and women with elevated cholesterol ate about two and a half servings of almonds every day for a month, their levels of these two established markers - blood malondialdehyde (MDA) and urinary isoprostane - statistically significantly decreased. MDA significantly decreased by 18.75% from baseline in the full-dose almond group and isoprostane decreased by 27% in both almond groups compared to controls.

The researchers hypothesize the antioxidants in almonds are causing this positive effect, and further, that the antioxidants in almonds combined with almonds’ favourable effects on blood cholesterol levels may help to explain the overall effects of almonds on maintaining a healthy heart. Although this ground-breaking study provides support for the role of almonds’ antioxidants in health, further research is needed to verify these findings.

Almonds deliver a dose of monounsaturated fats, the good kind found in avocados and olive oil. A recommended serving of almonds (about a handful, or 23 almonds) is an excellent source of vitamin E and magnesium, a good source of fibre, riboflavin and phosphorus, and offers protein (6 grams), calcium (75 mg) and potassium (200 mg). Not only can almonds boost nutrition, but they also add great taste and crunch to any meal or snack.

For additional information about almonds, including easy recipes and snack ideas, visit www.AlmondsAreIn.com.

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