The first

thought on
ALMONDS
Almonds were first
considered a food most
would probably want to
avoid in a diet. For such a
small snack, they were
packed with a good
amount of calories, with
the majority of those
calories coming from fat.
Lisa Swearingen
NUT 302
Nutrition Flyer
Spring 2013
ALMONDS
NOW
A food that was once
thought to be a bad snack
of choice has now evolved
into a good choice for a
heart-healthy diet
Go on then & give it a try
TRY ME

REMEMBER
A handful a day keeps the doctor
away

Have a healthy heart


From Bad to Good
While almonds are high in fat, it is important to
note that these fats are mono-saturated fats,
which reduces cholesterol when substituted for
dietary saturated fats. Also, there is a health
claim that states, Almonds are said to lower
your LDL cholesterol.
Two types of cholesterol:
1. High-density lipoproteins (HDL)= good
2. Low-density lipoproteins (LDL)= bad
Of these two, almonds contain the good kind. It has been stated that almonds also are
able to lower LDL levels, which can lead to coronary heart disease. These two factors
together have changed almonds from a bad snack choice to a good one.
Nutrition Facts
Serving Size 1 oz
(28g/about 28 pieces)
Amount Per Serving
Calories 170 Calories from Fat 140
% Daily Value*
Total Fat 16g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 40mg
Potassium 190mg
Total Carbohydrate 5g
Dietary Fiber 3g
Sugar 1g
Protein 6g
Vitamin a 0% Vitamin c 0%
Calcium 8% Iron 6%
Vitamin E 35% Magnesium 20%
*Percent Daily Values (DV) are based
on a 2,00 calorie diet

Almonds
at a Glance
Whats the Big
Deal???
This is such a big deal because over
the years more and more
Americans have become concerned
about their cholesterol levels.
The question looming is in what amount
are almonds to be consumed to lower
LDL levels?
Men and women who consume:
1oz/ day lowers LDL levels by 4.4%
2oz/ day lowers LDL levels by 9.4
It should be noted that this is the percent
lowered from ones baseline values.
(Bayless & Kings, 2006).