Skip to main content
6 Genius Ways to Include More Vitamin E Rich Almonds in Your Diet
Almond Board |

We all know that super food almonds are rich in health benefits. A recent study by researchers at Penn State University, funded by the Almond Board of California has unveiled that almonds can actually make good cholesterol even better. So, choosing almonds as a snack can help you to increase the type of good HDL cholesterol known to be most protective against heart disease. The study was conducted on 48 middle-aged women and men. Out of these participants, 34 were overweight and 14 had an optimal or normal weight. Participants of one group were randomly assigned to one diet that comprised of 1.5 servings (43 grams) of unsalted, whole natural almonds and the other group was served high-carbohydrate muffin with similar calories. This was first done for a period of two weeks, then the diet was switched and then continued to complete a period of six weeks. It was observed that participants on the almond diet increased their beneficial alpha-1 HDL particles which suggest a healthy sign of heart health protection.

Since almonds boost the good HDL cholesterol in your body, it also helps to remove harmful cholesterol from the body. Eating almonds can help lower your bad LDL level while maintaining your good HDL cholesterol levels. Here are some ways you can include almonds as part of a cholesterol-lowering diet. 

Toss almonds in your salad

If you love to munch on fresh and crunchy salads then adding almonds to your salad will not only add a boost of nutrition, but it will also give you the much-needed crunchy add-in to any kind of salad. It will add both texture as well as flavor into your salad. Add them into your spinach salad to add a punch of protein.

Add almonds in your milkshake

You can add almonds in your milkshake in the form of almond butter and almond milk. Whip up a super healthy smoothie or shake for your breakfast and sip on this amazing energy drink that will give you all the energy that you need to start your day in a healthy way.

Make tasty almond sauce

You can make creamy and nutritious sauce for your Asian-inspired dishes using almonds. Instead of peanut butter, use almond butter, not only will it be a healthy substitute but it also works just fine for those who have peanut allergies.

Ditch bread, use almonds for crusty coating

You usually use bread crumbs to add texture to your chicken cutlets and to get that perfect crusty coating. But you can now ditch bread and opt for low-carb coat by adding crushed almonds to your fish or chicken. It will be healthy and also add a unique flavor to your dish.

Use almonds as a topping

You can turn any dish into a healthier one by using slivered or sliced almonds as a topping on your dish. Pair them with any vegetable dish and you will be surprised by the nutritious bulk and crunch that almonds will bring to your dish.

Add them to your bowl of cereal and milk

Starting your day with a bowl of cereal and milk will give you a bout of energy needed to kick-start your day. By adding some almonds you will make your breakfast rich in healthy fats, fiber, protein, and vitamin E.

About the Almond Board of California

Almond Board of California in India
India has a rich and long standing tradition of almond consumption. The Almond Board of California celebrates this tradition and looks at the county as a market of great potential and importance. This is a reason for the board to continue to invest resources to run and support an active marketing, trade and market access programme in the country.

By the means of this programme, the board aims to build awareness around the multiple nutritional benefits of consuming almonds every day post validating them through learnings obtained from various nutrition researches.

To achieve this and as a part of the India programme, Almond Board of California engages with consumers, health care professionals, importers, food companies, government and regulatory agencies within the country.