Between lockdowns, gyms and closed pools and the long time spent at home, many are approaching the beginning of this summer with a few extra pounds. Having an abdominal circumference wider than ideal, however, does not only affect appearance but represents a risk factor for cardiovascular disease.A help, even in this case, can come from almonds, an ideal solution for those looking for a snack suitable for a balanced diet and weight management focus: A new study has revealed that British adults who regularly eat almonds have a lower body mass index (BMI) and abdominal circumference than those who do not eat almonds.

The BMI is significantly lower – 0.8 kg / m2 – and the waist circumference is less than 2.1 cm – a simple snack change is therefore an easy way to get into a healthy summer habit, with benefits for the abdominal circumference and for the heart. Almonds fit into a smart eating plan as they are rich in monounsaturated fats: replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. They are also rich in potassium, which contributes to the maintenance of normal blood pressure, and contain vitamin B1 (thiamine), which is important for normal heart function. Additionally, almonds provide plant-based protein and fiber, which help keep you on track between meals. Another important health benefit identified in the same study is the higher diet quality scores recorded by those who consume almonds. These scores arise from comparing actual nutrient intake with health dietary recommendations. A handful (30g) of these valuable, nutrient-rich fruits of nature can improve the overall quality of your daily diet.

It has been found that those who consume almonds also consume more fiber, vitamin E and iron to name a few nutrients, and at the same time less salt and sugar than those who do not consume them.These results on the quality of the diet are not an unexpected finding. as even the US researchers have found a similar increase in the quality of the diet in those who consume almonds. Data from the National Health and Nutrition Examination Survey was used to examine the association between almond consumption and diet quality in American adults. The BMI is significantly lower in almond consumers than in non-consumers (27.1 vs 28.4). Abdominal circumference is also significantly lower in almond consumers than in non-consumers (94.1 cm vs 97.5 cm). Diet quality scored higher in those who ate almonds due to several healthful habits, including eating more fiber-rich foods and less saturated fat. The analysis was funded by the Almond Board of California.