Can almonds lower cholesterol?


Diet plays a fundamental part in the prevention and treatment of cardiovascular diseases.

Nut consumption has been shown to help reduce low-density lipoproteins known as “bad” cholesterol (LDL) by 3-19%.

Almonds have a positive effect on lowering LDL cholesterol in healthy people. As well as in patients with Diabetes or with high cholesterol levels along with medical treatment.

What do almonds contain?

Almonds have many nutrients, many properties and a low glycemic index.

One ounce of almonds contains:

  • 4 grams of dietary fiber. Due to its high fiber and protein content, they will give you satiety.
  • Other cardioprotective nutrients highlighted in almonds include α-tocopherol (50% Recommended Daily Value DV), magnesium (20% DV), potassium, phosphorous, riboflavin, niacin, and calcium.

The mechanisms responsible for the reduction of LDL cholesterol in the body that are observed when consuming almonds are associated precisely with the nutrients they contain.

How many almonds do you need to eat a day to lower cholesterol levels?

It is recommended to eat 1 to 1.5 ounces (28 g – 42 g) a day.

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1 ounce is equivalent to 23 almonds and provides you with 164 Kcal.

You don’t have to overindulge in almonds to reap their cardiovascular health benefits.

Almonds and their power to reduce LDL cholesterol.

Over 20 years of research shows that including almonds as part of a healthy eating plan lowers both total cholesterol and LDL (bad) cholesterol, as well as helps maintain levels of protective HDL (good) cholesterol.

Among the findings of one of these studies published by the journal Journal of Nutrition in August 2017 it was found after the intervention of 6 months with controlled feeding in 2 periods (6 weeks/period):

-That people of normal weight with high levels of LDL cholesterol who included 42 g of almonds per day instead of a high-carbohydrate snack as part of their diet low in cholesterol and saturated fat, lowered LDL cholesterol and improved function of the type of HDL cholesterol (good cholesterol), among other benefits.

When included as a snack, almonds can help better control dyslipidemia by lowering total cholesterol and LDL cholesterol (bad cholesterol) levels, as well as helping to maintain HDL cholesterol (good cholesterol) levels.

Remember that almonds can be a nutritious and healthy snack that can replace other snacks high in carbohydrates and fats.

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Eat 1 ounce (28 g) of almonds daily as a snack and reap benefits for cardiovascular health.

Source: National Library of Medicine (NIH), California, Almonds US, USDA.

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