Superfoods for Your Heart: Almonds
Secret Superpowers: Monounsaturated fat, magnesium, calcium, potassium, fibre.
Suggested Serving Size: 30 g (about 24 almonds; 160 calories).
In Action: A single serving of these crunchy, protein-packed nuggets provides 9 g of monounsaturated fat to help cut LDL (“bad”) cholesterol and boost HDL (“good”) cholesterol. Simply choosing almonds instead of a donut, chips or pretzels for two snacks a day could cut LDL levels by nearly 10 per cent. A serving of almonds also gives 10 per cent of your daily calcium quota and 25 per cent of the magnesium you need.
Bonus: You get 60 per cent of the recommended amount of vitamin E, an artery-protecting antioxidant, as well as 2 g of fibre. Just be sure to stop at one handful at snack time-advice that holds true for all nuts because they’re calorie-dense.