India: India has a high burden of non-communicable diseases (NCDs) such as diabetes, hypertension, obesity, and dyslipidemia, a cross-sectional and population-based survey of 33,537 people aged over 20 in urban and 79,506 in rural areas across 31 states and Union Territories has found. This study also demonstrates that although all metabolic NCDs are more common in urban regions, rural areas have significantly greater prevalence rates than previously reported. However, experts agree that NCDs are largely preventable and controllable by adopting healthier lifestyles, engaging in regular physical activity, and improving dietary habits. In the battle against NCDs, the significance of a well-balanced diet cannot be overstated. Even taking small yet mindful steps to improve your diet can prove to be beneficial in the long term. Incorporating nutritious and natural foods instead of HFSS (High Fat, Salt, and Sugar) foods can be an excellent way to boost your health. Almonds are one such food that holds immense potential for promoting overall health.
Almonds are a natural source of 15 essential nutrients such as healthy fats, dietary fiber, protein, vitamin E, zinc, copper, magnesium, calcium, and phosphorus, amongst others. Multiple research studies have indicated that incorporating almonds into a well-balanced diet can positively affect cardiovascular health, cholesterol reduction, blood sugar, and weight management. Additionally, almonds have satiating properties that promote feelings of fullness, which may help to manage hunger between meals and keep cravings for unhealthy food away.
Talking about the recent increase in non-communicable diseases in India, Fitness Expert and Celebrity Master Instructor, Yasmin Karachiwala said, “It is quite alarming that in the past few years, there has been a surge in health issues in the country. Every one out of three clients I come across report having type 2 diabetes, heart problems and many are dealing with weight-related issues. While I always stress the importance of exercise, I also recommend that everyone watch what they eat daily. I also advise opting for foods that are natural sources of nutrition and staying away from anything that is ultra-processed. A small yet great start could be eating a handful of almonds daily. As for its nutritional profile, almonds are a rich source of protein, fiber and contain healthy fats that are good for the heart. Swapping ultra-processed foods or snacks with a handful of almonds could be a good way to start your journey toward healthy living. Eating almonds regularly have more benefits than one. Not only do these nuts keep you full for a long period, but they also provide energy and support immunity. Hence, I recommend eating a handful of almonds throughout the day to ensure good health.”
Ritika Samaddar, Regional Head – Dietetics, Max Healthcare, Delhi, said, “I believe that prevention is key to reducing the burden of non-communicable diseases. This makes it very important to be mindful of our lifestyle habits. Hence, I would urge everyone to make a commitment to prioritize their health and well-being by making healthier choices such as including natural and nutritious foods like almonds in their diets. Almonds are a nutrient-dense food that can help to reduce the risk of heart disease, diabetes, and other health issues. They are rich in several nutrients like vitamin E, protein, calcium, magnesium, and phosphorus required for the growth and development of the body. In fact, a review by a panel of Indian nutrition and cardiovascular experts, published in the journal Nutrients, suggests that daily inclusion of almonds as part of a healthy diet may help reduce dyslipidemia, one of the most important risk factors for cardiovascular disease among Indians.”
Integrative Nutritionist and Health Coach, Neha Ranglani said, “With lifestyle-related disorders on the rise, it becomes all the more important to be careful about what we eat on a daily basis. An excellent addition to the daily diet can be incorporating a handful of almonds as they are a great source of some of the nutrients. Almonds are packed with healthy fats, fiber, and protein, which makes them a great option for promoting heart health, weight management, and overall well-being. Research shows that almond snacking has the potential to reduce the risk of cardiovascular disease by about 30% and improve endothelial function and cardiac autonomic function. Therefore, I would urge everyone to take better care of their health and well-being by incorporating mindful eating habits as well as a handful of almonds.