Written by Jessica Patella, ND. Snacking on almonds reduced diastolic blood pressure by 12%.
Vascular dysfunction (endothelial dysfunction) results in a decreased ability of the body to dilate blood vessels, which leads to an increased risk of cardiovascular disease, high blood pressure and heart failure (1, 2). Vascular dysfunction increases with age and is an important risk factor for cardiovascular disease (1). Research shows that Mediterranean diets with high intakes of nuts can decrease the risk of cardiovascular disease and death (1). Recent research has found that eating almonds can improve cardiovascular risk factors and vascular function in young and middle-aged men (1).
Almonds are a major source of vitamin E, specifically alpha-tocopherol, antioxidants and healthy monounsaturated fats (1, 3). Additionally, almonds contain arginine, a precursor to nitric oxide, which dilates blood vessels (4). These are a few of the components in almonds that are thought to decrease the risk of heart disease and heart attacks (5).
The recent research included 4 study groups over a 4-week period:
- Group 1: Healthy middle-aged men (n=20) over 55 years of age with fasting triglycerides below 220 mg/dL or total cholesterol below 250 mg/dL.
- Group 2: Healthy young men (n=20) men between 18-35 years of age with fasting triglycerides below 220 mg/dL or total cholesterol below 250 mg/dL and body mass index (BMI) between 17-22.5.
- Group 3: Young men at risk for cardiovascular disease (n=20). Men between 18-35 years of age with at least one cardiovascular risk factor above the normal range (lipids, blood pressure or BMI).
- Group 4: Control group (n=15) with five of the 15 participants randomly assigned to this group from each of the 3 groups above.
Participants in the control group (Group 4) consumed their normal diet, while participants in the study groups (Groups 1-3) were asked to substitute any daily snack for 2 bags of almonds (total 50 grams= about 40 almonds; 14 mg alpha-tocopherol/50g) and otherwise eat to satiety. Three-day food dairies were assessed for compliance, which exceeded 92% (1).
After 4 weeks, plasma levels of triglycerides, HDL and LDL cholesterol were unchanged in all the groups. However, diastolic blood pressure decreased by 6% for healthy middle-aged men (P=0.015, Group 1) and by 12% for healthy younger men (P=0.002, Group 2). Diastolic blood pressure did not change for those at risk (Group 3) or the control group (Group 4) (1).
Systolic blood pressure decreased in all the almond consuming groups (p<0.01). Systolic blood pressure decreased by 6% in the healthy middle-aged (Group 1), 5% in the healthy young (Group 2) and 4% in the young at risk group (Group 3). Again with no change in the control group (Group 4) (1).
Vascular function was improved in all the almond-consuming groups (p=0.03, measured by flow mediated dilation= FMD). Although the result was not statistically significant, there was a decrease in vascular function in the control group (p<0.2).
In conclusion, eating 50 grams of almonds (about 40 almonds) per day over a 4-week period improved vascular function and blood pressure in healthy middle-aged men and younger men with or without risk factors for cardiovascular disease (1). Researchers feel that with the aging population, interventions that decrease the risk for cardiovascular disease in middle-aged adults can have an impact on global health care costs (1).
Jessica Patella, ND, is a naturopathic physician specializing in nutrition and homeopathic medicine and offers a holistic approach to health. She earned her ND from Southwest College of Naturopathic Medicine in Tempe, AZ, and is a member of the North Carolina Association of Naturopathic Physicians. Visit her website at www.awarenesswellness.com.
Source: Choudhury, K., J. Clark, and H. R. Griffiths. “An almond-enriched diet increases plasma α-tocopherol and improves vascular function but does not affect oxidative stress markers or lipid levels.” Free radical research 48.5 (2014): 599-606.
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Posted July 8, 2014.
References:
- Choudhury K, et al. An almond-enriched diet increases plasma alpha-tocopherol and improves vascular function but does not affect oxidative stress markers or lipid levels. Free Radical Research, May 2014; 48(5): 599-606.
- Endemann DH, Schiffrin EL. Endothelial dysfunction. J Am Soc Nephrol. 2004 Aug; 15(8): 1983-92.
- Aravanis C, et al. Coronary heart disease in seven countries. IX. The Greek islands of Crete and Corfu. Circulation 1970;41:13.
- Barreira JC, et al. Antioxidant activity and bioactive compounds of ten Portuguese regional and commercial almond cultivars. Food Chem Toxicol 2008;46:2230–2235.
- Hu F, et al. Dietary fat intake and the risk of coronary heart diseasein women. N Engl J Med 1997;337:1491–1499.
