A handful of health

Today’s fast paced life demands a healthier and a fitter you.

The increasing incidence of heart disease, obesity and other lifestyle related issues calls for continuous focus on maintaining a good work-life balance.One simple step to achieve this is to include nuts like almonds as a part of your daily diet. This modification can be made easily in the daily diet. Almonds are a waistline-friendly snack known to boost heart health, and loaded with other health benefits.

While we know that almonds are generally healthy, here are some lesser known facts about them:

Source of essential nutrients:

Almonds are a source of key essential nutrients such as vitamin E antioxidants, dietary fibre, riboflavin, phosphorus, magnesium, copper, protein, manganese and calcium.

They also contain folate, iron, niacin, thiamine, zinc and potassium. A handful of almonds make for a nutrient-rich convenient snack.

Keeps hunger at bay:

Almonds may have satiating properties (promoting a feeling of fullness), which can keep hunger at bay between meals. A study published in the European Journal of Clinical Nutrition found that consuming 43 grams of dry-roasted lightly salted almonds every day reduced hunger and improved dietary vitamin E and monounsaturated (“good”) fat intake without increasing body weight. So, for those craving a between-meal nibble, eating almonds is a win-win for you.

Keeps the heart healthy :

Almonds, when included in a healthy diet, may lower total and LDL cholesterol and reduce levels of heart damaging inflammation.

According to a study published in the British Journal of Nutrition , researchers estimated that for every 30 gram increase (approximately 1 serving) of almonds consumed daily, an estimated 10-year coronary heart disease (CHD) risk score was reduced by 3.5 per cent.

Reduces belly fat:

Central abdominal fat is a component of the metabolic syndrome, a risk factor for developing premature coronary artery disease. Snacking on almonds also reduces central adiposity (belly fat) and waist circumference, all well-established heart disease risk factors.

Controls and maintains blood sugar level:

Scientific research shows that almonds can help in maintaining healthy blood sugar levels, may improve blood sugar control in people with type 2 diabetes and help lower the blood sugar impact of carbohydrate foods, which affects fasting insulin levels.

Lasts for up to 2 years :

Thanks to their trusty antioxidants, almonds have some serious staying power if stored properly.

When kept in cool, dry conditions (< 5°C and < 65 per cent relative humidity), whole natural almonds can be stored for about two years with no significant loss in quality. Also, almonds are easy and quick to flavour and go with just about any masala/ spices. Whip up some flavoured almonds to give your family as a snack, in addition to plain almonds

However, you can’t depend on a diet change alone; it is also critical to follow a fitness regime for a healthier lifestyle. Sitting and relaxing after a long day of work is tempting, but sitting for a long time without exercising regularly can lead to multiple lifestyle diseases like obesity, diabetes.

Follow simple tips like taking the stairs, walk around when on a call or just take your pet for a walk. All you need is to find ways of moving around more throughout the day.

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