Almonds Aid Weight Loss and Lower LDL Cholesterol

(NaturalNews) If you want to steer clear of the devastating side effects of statin drugs and still get your cholesterol numbers looking good, eating almonds may be just the right choice. Studies have shown that eating a nutritious diet that includes almonds sends LDL numbers plummeting. And there's more. Eating almonds provides super strength protection against diabetes, cardiovascular disease, cancer and even weight gain and obesity.



Almonds are stars of cholesterol research



In a four week study reported in the Journal of the American Medical Association, 46 healthy human subjects were divided into three groups. The control group ate a low saturated fat diet based on milled whole-wheat cereals and low-fat dairy foods. The second group ate the same diet and also took the statin drug lovastatin. The third group ate a diet high in almonds plus plant sterols, non-meat protein and fiber. LDL cholesterol decreased by 8 percent in the control group, 30 percent in the statin group, and 28 percent in the almond group.



Another study, published in the European Journal of Clinical Nutrition, found that heart disease risk correlates not only with cholesterol levels, but also with inflammation of blood vessels. Following a diet that includes almonds effectively lowers not only LDL cholesterol levels but also C-reactive protein levels, a key marker of inflammation. Inflammation is hard on the heart because it increases the development of atherosclerosis (clogged arteries) and causes the heart to have to pump faster and harder to get its job done.



In this study, 34 people followed a dietary plan, called the Portfolio Eating Plan, which included almonds. In this group, C-reactive protein levels fell 24 percent from baseline, an amount similar to the reduction achieved by taking a statin drug, only without the life draining side effects of taking the drug.



Another study examining this same group and reported in the American Journal of Clinical Nutrition found that when directly compared to first-generation statin drugs, the Portfolio Eating Plan diet with its emphasis on almonds is just as effective in lowering LDL cholesterol below the recommended range for heart disease prevention.



Five large human epidemiological studies, including the Nurses Health Study, all found that nut consumption is linked to lower risk for heart disease. Researchers studying data from the Nurses study found that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30 percent reduction in heart disease risk. They found a 45 percent reduction when fat from nuts was substituted for saturated fats.



Almonds protect against cardiovascular disease and diabetes



Almond's ability to reduce heart disease risk may also be due to the huge amounts of the antioxidant vitamin E found in these nuts, and the LDL lowering effect of the monounsaturated fats they contain. When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol is reduced from 8 to 12 percent.



A quarter cup of almonds contains 99 mg of magnesium and 257 mg of potassium. Magnesium is a natural channel blocker. When magnesium levels are high, veins and arteries relax, lessening resistance and allowing increased flow of oxygen and nutrient rich blood. Potassium is involved in nerve transmission and contraction of all muscles including the heart. It is another mineral essential for maintaining normal blood pressure and heart function. Almonds help stabilize blood Sugar levels and prevent free radical producing insulin spikes.



The Journal of Nutrition reports a study of 15 healthy people who ate 5 meals with comparable amounts of protein, carbohydrates and fat. Two meals consisted of bread only. Three meals consisted of almonds, bread, parboiled rice, and instant mashed potatoes. Blood samples taken after each meal showed levels of blood Sugar and insulin were lower following the almond meal, and levels of protective antioxidants increased. This study demonstrates the powerful anti-aging effect of almonds as well as their ability to ward off diabetes.



The more almonds eaten as part of a meal, the lower will be the glycemic index of that meal, and the smaller the rise in blood Sugar levels produced by that meal. The benefit of eating almonds is dose dependent.



Healthy fats in almonds aid in weight loss



Nuts contain lots of fat, and many people still operate under the idea that fat makes you fat, so nuts are often sunned. However, review of the data from the Nurses' Health Study shows that frequent nut eaters are thinner on average than those who almost never consume nuts.



One reason nuts help with weight loss is their nutrient density. A body that is well nourished no longer craves food. The traditional American diet is so depleted of the nutrients needed by the body that the body continues to send hunger signals. In response to these signals, more nutrient deficient food is eaten and more hunger signals are sent. It is a vicious circle that leads to steady weight gain as the years go by. Eating nutrient rich almonds and other nuts breaks this vicious circle allowing for the feelings of fullness and satiety to set in.



In a study published in the International Journal of Obesity and Related Metabolic Disorders, researchers found that adding almonds to a low calorie diet can help overweight individuals drop pounds more effectively than a low calorie diet high in complex carbohydrates. Of 65 overweight participants, those that ate the almond enriched low calorie diet consumed 39% of their calories in the form of fat. Participants that ate the low calorie diet high in complex carbohydrates consumed only 18% of their calories from fat. Both diets supplied the same number of calories and equivalent amounts of protein.



After six months, those on the almond added diet had greater reductions in weight, body fat, total body water, and systolic blood pressure. Those eating almonds had a 62 percent greater reduction in body mass index score, 50 percent greater reduction in waist circumference, and 56 percent greater reduction in body fat compared to those on the low calorie complex carbohydrate diet. Among those with diabetes, medication reductions were sustained or further reduced in 96% of those on the almond added diet.



A study reported in an WHFood's article on almonds, involving 8865 adults found that those who ate nuts at least two times per week were 31% less likely to gain weight than were those who never or seldom at them.



The British Journal of Nutrition reports a study of 43 men and 38 women whose normal eating patterns were observed for 6 months. They were then told to eat about 2 ounces or one-quarter cup of almonds daily with no other instructions. They were then followed for another 6 months at the end of which researchers found their intake of monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased. Their intake of trans fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased.



Almonds are a good source of cancer preventing laetrile



The 1990's Adventist Health Study of a large population of California Seven Day Adventists found that eating nuts was one of the four top factors for extending longevity. These beneficial effects were found for men, women, vegetarians, meat-eaters, fatter, people, thinner people, the old, the young, and those who exercised and those who did not.



One of the likely reasons behind this finding is the high levels of laetrile contained in almonds. Laetrile, otherwise known as vitamin B-17, is a cancer cure that corruption has prevented from reaching the U.S. market. Commercial preparations of laetrile are obtained from the kernels of apricots, peaches and almonds. Its active ingredient, amygdaline, comes from the Greek word for almond. Laetrile has persisted as a known cancer fighter since the 2nd century A.D.



Almonds have prebiotic properties



Recently published work by the Institute of Food Research has identified potential prebiotic properties of almonds that could help improve digestive health by encouraging gut bacteria to flourish. A healthy and abundant population of friendly bacteria in the gut form part of the body's defense against harmful bacteria and are part of the body's immune system. Prebiotics are non-digestible parts of foods that are able to get through the upper part of the intestine without being digested or absorbed.



The California Almond Board sponsored a study to subject almonds to the same conditions experienced in the stomach and small intestine. They then added the digested almonds in vitro to mimic the bacterial fermentation in the large intestine and monitored its effect on the population of intestinal bacteria. The study, published in Applied and Environmental Microbiology, found that finely ground almonds significantly increased the levels of beneficial bacteria. This effect was not seen when the fat content was removed from the almond preparation, suggesting that the beneficial bacteria used the almond lipids for growth, thus making it the basis of the prebiotic effect of almonds.



Almonds have even more nutrients and benefits



Almonds are high in trace minerals that are essential cofactors for production of superoxide dismutase (SOD), one of the body's endogenous antioxidants. SOD works in the mitochondria, the cellular furnace, to keep down free radicals that interfere with cellular energy production. Almonds are also good sources of the B vitamins necessary for recycling of another endogenous antioxidant, glutathione.



Studies have shown that eating nuts can lower the risk of developing Gallstones by 25 percent. It helps prevent dementia, advanced macular degeneration, and stroke.



Getting maximum nutrition from almonds



Almonds right off the store shelf are better than no almonds, but they can be difficult to digest and eating too many may stress your pancreas. Almonds like all nuts contain phytate, nature's way of making sure the nut survives the winter to sprout in the spring. To gain maximum nutrition and digestibility from almonds, it's best to soak them before they are eaten. Almonds are one of only a few nuts that will actually sprout when soaked. Soaking neutralizes the phytate and allows the nutrients from the nut to be released.



Start with fresh, completely unprocessed almonds and soak them in water with a pinch of Sea Salt for about 12 hours. Then dry them at a temperature that does not exceed 105 degrees F. Be sure they are completely dried before putting them away. There are several good sources online for buying nuts suitable for sprouting.



Go nuts with almonds



Almonds make a great snack for adults and kids. Almond butter makes a delicious breakfast spread on warm toast, or a nourishing lunchbox centerpiece stuffed into Celery ribs. Kids love almond butter and fruit sandwiches. Sprouted almonds are crispy and crunchy, making them a super addition to salads, casseroles, pasta, vegetables, and meats. Add cinnamon or other herbs and spices to sprouted almonds to turn up their nutritional level even higher. Add almonds to Chinese dishes and rice. Coat them with honey, or shoyu and roll in herbs, spices or raw cacao. Use your imagination.



Sources:



Almonds, WHFoods.com.



Press Release, Almond Board of California.



Diet May Lower Cholesterol As Much As Statins, Medscape.



Mary Larado, The Laetrile Saga, Part 1, naturalnews.com.



Prebiotic Potential of Almonds, ScienceDaily.







by: Barbara Minton, Natural Health Editor







About the author

Barbara is a school psychologist, a published author in the area of personal finance, a Breast Cancer survivor using "alternative" treatments, a born existentialist, and a student of nature and all things natural.





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Almonds Aid Weight Loss and Lower LDL Cholesterol

Eating Just Two Brazil Nuts a Day Ensures Adequate Selenium Levels

(NaturalNews) Brazil nuts are the best way to add selenium to your diet. A recent study at the University of Otago in New Zealand found that eating just two Brazil nuts a day is as effective in increasing selenium status and enhancing glutathione peroxidase activity as a recommended dosage of selenomethionine. Inclusion of this high-selenium food in the diet could avoid the need for fortification or supplements to improve selenium levels.



Researchers operating with the knowledge that Brazil nuts provide a rich natural source of selenium sought to investigate the bioavailability of this selenium in humans. They investigated the efficacy of Brazil nuts in increasing selenium compared to that of selenomethionine, believed to be the preferred supplement because of its high bioavailability. A randomized controlled trial was conducted with 59 New Zealand adults. Participants consumed 2 Brazil nuts, selenomethionine, or a placebo. Plasma selenium and plasma and whole blood glutathione peroxidase activities were measured at baseline and at intervals following treatment.



Changes in plasma selenium and glutathione peroxidase activity in the Brazil nut and selenomethionine groups differed significantly from the placebo group but not from each other. The change in whole blood glutathione peroxidase activity was greater in the Brazil nut group than in the placebo and selenomethionine groups.



Selenium is a trace mineral that is essential to good health but required only in small amounts. It is used in creating important antioxidant enzymes that help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that are seen to contribute to the development of chronic diseases like cancer and heart disease. Selenium is also critical for proper thyroid functioning and plays a role in the immune system.



The content of selenium in food depends on the selenium content of the soil in which plants are grown or animals raised. Much of the overall mineral content of the soils used in modern agriculture is depleted, so people have been turning more and more to supplements to get the needed amount of selenium.



People with gastrointestinal disorders may have decreased absorption of selenium, and people with Iodine deficiency are particularly likely to benefit from selenium supplementation. Findings from research recently completed indicate that adequate selenium levels are correlated with reduced levels of breast and prostate cancer. Research is currently underway on the protective effects of selenium in humans against aging, other cancers, heart disease, cataracts, arthritis, Alzheimer’s disease, and HIV infection.



Glutathione peroxidase is the general name of an enzyme family with peroxidase activity whose main role is the protection of organisms from oxidative damage. Its biochemical function is to reduce lipid hydroperoxides to their corresponding alcohols and to reduce free hydrogen peroxide to water. Glutathione peroxidase is a selenium containing glycoprotein. The integrity of the cellular and subcellular membranes is heavily dependent on glutathione peroxidase, while the antioxidative protective system of glutathione peroxidase itself is dependent on the presence of selenium.



Learn more about the health benefits of adding nuts to your diet at (http://www.naturalnews.com/023315.html)



by: Barbara L. Minton





About the author

Barbara is a school psychologist, a published author in the area of personal finance, a Breast Cancer survivor using "alternative" treatments, a born existentialist, and a student of nature and all things natural.

Chia Seeds Benefit Health

(NaturalNews) Chia seeds are one of these foods that, if you talk about them with other people, you'll inevitably get a blank stare back at you. That's fine because that gives you the chance to tell people about what is thought to be one of the healthiest foods you can eat. The name chia comes from the Aztec word for 'oily', which is 'chian', and this explains well what one of the main benefits of chia is; it is very high in omega-3 acids, which are a type of unsaturated fats.



It's easy to get mixed up between omega-3 and omega-6; basically, omega-3 acids are the fats which are not so easy to come by. They're in fish oils, flax seeds, kiwi seeds, and chia seeds, amongst other things. Omega-6, on the other hand, is found almost everywhere you look: nuts, vegetable oils, avocadoes, etc. As important as omega-6 oils are to our health, the balance of omega-3 to omega-6 is equally important. As it is so easy to consume plenty of omega-6, it is very easy to end up with an unbalanced consumption of the two types of oils, which are also known as essential oils. When it comes to the amount of omega-3 oil in various seed oils, the chia seed has the highest content, just above kiwi seeds, perilla and flax.



Most health conscious people will be more familiar with linseeds than they will be with chia seeds. So, if you've ever put a spoon of linseed into some water and left it for thirty minutes, you would have returned to find a kind of glutinous solution, kind of like a gel. Well, the same thing happens with chia seeds, which is another reason that they are so good for you; they act the same way in your gut. This means that they are really good for your digestive system, providing both a high amount of fiber, and also this action of forming a gel like solution moves through your body and cleans up as it goes. It's also thought that this gel physically prevents the fast breaking down of carbohydrates in the body, by slowing down the action of the enzymes on the carbs.



The chia seed was once a staple food of the Aztecs, loved for its ability to sustain and to give endurance. Actually, you could live off chia almost entirely, because it has 19 amino acids, with all of the essential amino acids except taurine. It also has more iron than spinach, more calcium than milk (not that milk is any good for us anyway) and even more antioxidants than blueberries.



So, how do you consume it? Well, you can grind it up into a meal called 'pinole' and add it to just about anything. In Mexico, they mix the whole chia seeds with water or fruit juice to make something they call 'chia fresca' which translates as 'fresh chia'. You can also sprout them in much the same way as you sprout alfalfa seeds and use them in salads.



Resources:



http://www.therawfoodworld.com/prod...

http://en.wikipedia.org/wiki/Chia_seed





About the author

Matt Monarch has been on a 100% Raw Vegan Diet since 1999; he eats only raw vegetables, fruits, nuts, seeds, and seaweeds. He is currently the owner of three different health-promoting websites.

In partnership with Raw Food Pioneer and Nutritionist Dr. Fred Bisci, Matt has co-created www.TheRawFoodWorld.com, which sells support tools to help people live free of degenerative disease. Matt's other websites are www.RawSpirit.org and www.LivingNutritionals.com.

After eight years eating a 100% Raw Food Diet, Matt has written two books on the subject – Raw Spirit, and Raw Success. In recent years he has spent much of his time touring the United States, presenting well over 200 Raw Food Lectures. He is widely sought out as a speaker and gives talks worldwide on how to live a healthier lifestyle.

Matt has appeared as a key speaker at events including The Raw Spirit Festival and many other festivals and expos. He was featured in a Raw Food TV Spot that aired over 15 times on Al Gore's TV Network, Current TV. This TV spot can be viewed at www.RawSpirit.org. As 6-year owner of The Raw Food World and Living Nutritionals, he is well versed in people's needs and concerns about health.





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Chia Seeds Benefit Health

Macadamia Nuts

Lower Risk Factors for Coronary Disease

(NaturalNews) Think of the creamy rich taste of a macadamia nut. Consider its crunch. Many believe the macadamia to be the world's finest nut. This may all sound really dreamy, but macadamias are full of fat, so they're probably not good for you, right? Well, recent studies are finding that a diet rich in macadamia nuts reduces total cholesterol, including LDL-cholesterol, and favorably modulates risk factors for coronary disease in patients with high cholesterol levels. In a study from the April, 2008 Journal of Nutrition, researchers note that epidemiologic studies and clinical trials have demonstrated that the unique fatty acid profile of nuts beneficially affects serum lipids and lipoproteins, reducing cardiovascular disease risk. Nuts are low in saturated fatty acids and high in polyunsaturated fatty acids and monounsaturated fatty acids.



In a randomized controlled feeding study over five week periods, researchers compared the results on the lipid/lipoprotein profile of a macadamia nut-rich diet vs. an average American diet on male and female subjects with mildly elevated cholesterol levels. They found that serum concentrations of total cholesterol and LDL cholesterol in the macadamia group were significantly lower than the levels of the American diet group. The serum non-HDL cholesterol concentration and the ratios of total cholesterol to HDL and LDL were reduced in those on the macadamia diet compared with the American diet. There was no change in serum triglyceride concentration. These results indicate a lowering of overall cardiovascular disease risk.



In a study reported in the June, 2007 journal Lipids researchers note that in addition to being rich sources of oleic and palmitoleic acids, macadamia nuts contain polyphenol compounds that lead them to conclude that consumption of macadamias can be expected to confer health benefits. Their study was conducted to examine the effects of macadamia consumption on biomarkers of oxidative stress, coagulation and inflammation in males with high cholesterol levels. Seventeen such males were given macadamia nuts equivalent to 15% of energy intake for a period of 4 weeks.



As expected by the researchers, monounsaturated fatty acids were elevated in the plasma lipids of all study participants following the period of consumption of macadamias. Plasma markers of inflammation and oxidative stress were significantly lower. This study demonstrated for the first time that short-term macadamia nut consumption favorably modifies the biomarkers of oxidative stress, thrombosis and inflammation, the risk factors for coronary artery disease, despite an increase in dietary fat intake.



Another dietary trial in Hawaii also demonstrated that macadamia nut consumption lowered risk indicators for heart disease. And a study in at the University of Newcastle, involving subjects with elevated cholesterol levels, found that participants who ate macadamia nuts showed significant reduction in blood serum cholesterol, total blood triglycerides, LDL cholesterol, and blood clots.



A study in Japan involving young women as subjects found that after only three weeks on a diet high in macadamia nuts, the subjects revealed a significant reduction in both serum and LDL cholesterol levels. These benefits were produced with as little as a 20 gram consumption of macadamia nuts per day.



Macadamia nuts also contain a significant level of protein, comprising essential and non-essential amino acids. They are a good source of minerals so essential to a healthy diet, and so needed to maintain ideal weight. These include per 100 grams: 410 mg potassium, 200 mg phosphorus, 120 mg magnesium, and 64 mg calcium. Selenium, iron, manganese, copper and zinc are present in small amounts. Macadamias contain significant amounts of a broad range of vitamins including Vitamin E as tocopherols and tocotrienols, B1 (thiamine), B5 (pantothenic acid), B6, B2 (riboflavin), niacin and folate. They also contain phytosterols.



Macadamias improve the balance between omega-6 and omega-3 fatty acids. They also have a high dietary fiber content of approximately 7%. Dietary fiber is the term for carbohydrates that are resistant to enzyme digestion in the stomach. These consist of complex soluble carbohydrates and soluble fiber such as, hemicellulose, amylopectins, mucilage, gums and insoluble cellulose. Dietary fiber promotes the feeling of dietary satisfaction, slows digestion, promotes desirable intestinal bacteria, and keeps bowels healthy. It plays a role in reduction of cancer and diabetes risk.



Macadamias also contain the phytonutrient classes of phenolic compounds: flavonoids, phytoestrogens, phytic acid, tannins which convert to ellagic acid in the body, saponins, and lignans.



And we saved the best news for last. Studies of tree nut eaters, a category that includes macadamias, usually weigh less than control subjects when studied.





About the author

Barbara is a school psychologist, a published author in the area of personal finance, a Breast Cancer survivor using "alternative" treatments, a born existentialist, and a student of nature and all things natural.



Macadamia Nuts Lower Risk Factors for Coronary Disease

Save those pumpkin seeds! Pumpkin seeds support the function of the immune system, assist prostate health and help lower cholesterol levels. They are also a useful source of omega 3 fatty acids and zinc. Enjoy a time of family fun by turning them into a healthy whole food treat.





Remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel to remove excess pulp. Spread them out evenly on a paper bag and let them dry out overnight.





The next day, place them in a single layer on dehydrator trays and put them into the dehydrator for 8-24 hours. It's lots of fun and your family will reap the rewards of a healthy snack.





P.S. from Jan: Butternut and Acorn and other types of squash seeds are VERY tasty too! I like to put them on dehydrator trays and dry; saves all their nutrients and digestive enzymes.



-- thanks to Jan Jenson





For more nut and seed tips visit Raw Living Foods