Struggling with high blood pressure, blood sugar, and triglycerides? Eating THIS seed daily can make a difference

Ever heard of food acting as powerful medicine? Yes, that’s right. What you eat can not only fill your stomach, but the right food can also heal and protect you from within. Nowadays, people often struggle with metabolic syndrome, such as high blood pressure, high blood sugar, increased triglycerides, low HDL cholesterol, and abdominal obesity. If you find yourself struggling with these health concerns, nature may already have a simple solution tucked inside one tiny seed. A new study led by scientists at Oregon State University’s Linus Pauling Institute and the OSU College of Health found that eating a certain seed daily can significantly improve the health of people with metabolic syndrome. The findings are published in Nutrition Research. Almonds to improve metabolic syndromeThe seed in question is almonds. The researchers found that daily consumption of almonds improved key health markers for people with metabolic syndrome. They found that eating 2 ounces of almonds, which is about 45 nuts, daily led to signs of better cardiometabolic and gut health.What is metabolic syndromeMetabolic syndrome is a cluster of conditions, including high blood pressure, high blood sugar, increased triglycerides, low HDL cholesterol, and abdominal obesity, that significantly increase the risk of cardiovascular disease and type 2 diabetes. Caused by insulin resistance, which is often linked to excess body fat, it can be managed with lifestyle changes like weight loss, regular exercise, and a healthy diet. Metabolic syndrome has also recently been linked with cognitive dysfunction and dementia. According to the latest data, almost 25% of the global adult population is estimated to have metabolic syndrome.People with at least three of the following are considered to have metabolic syndrome: abdominal obesity, high blood pressure, high blood sugar, low levels of ‘good’ cholesterol, and high levels of triglycerides.“Evidence suggests that people with metabolic syndrome are three times as likely to suffer a heart attack or stroke and twice as likely to die from coronary heart disease compared to people without this condition. Poor diet and inactivity contribute to the development of metabolic syndrome, and gut health and chronic inflammation may also play roles,” Emily Ho, director of the Linus Pauling Institute, said in a statement. How almonds help manage metabolic syndromeTo understand the effects of almonds on metabolic syndrome, the researchers designed a 12-week clinical trial with two groups of adults ages 35-60 who had metabolic syndrome. One group ate 320 calories’ worth of almonds daily, while the other consumed crackers with the same caloric value but without many of the healthy fats, protein, and micronutrients found in almonds.At four weeks and again at 12 weeks, blood samples were collected to analyse. They found that the ones who had almonds had an increase in vitamin E, an antioxidant and anti-inflammatory compound found in almonds. Just one ounce of almonds contains 50% of the daily value for vitamin E, the highest amount found in one serving of any tree nut.There were significant changes in other important health biomarkers among people in the almond group, including declines in total cholesterol, LDL cholesterol (often referred to as ‘bad’ cholesterol), and waist circumference. Almond snacking also appeared to help limit gut inflammation, an indicator of gut health.“There are many reasons to believe that almonds could benefit gut health. In addition to vitamin E, almonds have polyunsaturated and monounsaturated fats, fiber, polyphenols, biotin, copper, potassium, and magnesium. A full assessment of the nutritional impact of almonds is ongoing, but the changes in cholesterol levels we saw suggest that a metabolic shift occurred in people who snacked on almonds daily,” Beaver, a research associate, said. Vitamin E deficiency is quite common in many populations. This nutrient is important for the proper function of many organs, nerves, and muscles. It is also an anticoagulant that can reduce blood clotting. Sometimes, even supplements fail to fill this gap. That’s where almonds have a significant role. “Unless there is concern about nut allergies, it’s easy to recommend a handful or two of almonds as a healthy snack, especially for people concerned about their metabolic disease risk,” Ho said.