00:00What if eating just a handful of almonds a day could protect your heart?
00:04Studies show that 15 to 20 almonds daily, that's around 20 to 30 grams,
00:09can lower your LDL, or bad cholesterol, and support your HDL, the good kind.
00:14So how does this tiny nut do all that?
00:16It's packed with soluble fiber, which traps cholesterol in your gut
00:20before it enters your bloodstream.
00:22Your body then pulls LDL from your blood to make more bile acids,
00:26helping clean out the bad stuff naturally.
00:28Almonds also fight inflammation and oxidative stress
00:32thanks to their vitamin E and antioxidants,
00:34two big villains behind heart disease.
00:37Plus, their healthy fats help keep blood sugar steady and cell membranes strong,
00:41especially important if you have prediabetes or cholesterol issues.
00:45Add almonds to your yogurt, toss them into a salad or snack on them plain.
00:49Just don't overdo it.
00:51They're high in calories, so portion control is key
00:54if you're watching your weight or heart health.
00:56Pair them with leafy greens, whole grains and exercise for even better results.
01:00And if you've got high cholesterol or a family history of heart issues, don't guess.
01:05Get personalized advice from a pro.
01:07Snack smart. Your heart will thank you.
01:10Mmmmm.
01:12Nasty car.
01:25Pair them with food.
01:27Flour them with food.
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