Cholesterol Lowering Properties Of Almonds

Would you like to keep your cholesterol levels healthy? If you want, eating almonds can be the right step.  Studies have found that almonds have cholesterol-lowering properties. Adhering to a healthy diet that includes almonds significantly reduces LDL levels.

Eating almonds can also protect you from diabetes, heart disease, cancer and even weight gain and obesity. Keep reading and learn about the properties of almonds that lower cholesterol.

Studies on the cholesterol-lowering properties of almonds

Several studies have analyzed the cholesterol-lowering properties of almonds and the results look promising. These studies have been conducted on a wide range of individuals, including individuals with high cholesterol, normal cholesterol levels, diabetes, and overweight.

These studies have generally reported a reduction in bad cholesterol of up to 10% in participants who used almonds compared with those who did not. This reduction occurs without risking good cholesterol levels, also known as HDL .

These results suggest that without making any other changes to your diet, you should just add almonds to it. But note that reducing animal fats and many other cholesterol-rich foods will definitely help lower LDL cholesterol levels much more.

So… How many almonds do I need to eat?

To lower your LDL cholesterol by 10%, you should try to eat about 73 grams of almonds a day. This is roughly half a cup of almonds and you get about 400 calories from these almonds alone. One study of dose response showed that LDL cholesterol was reduced by 5% in 1/4 cup almonds and a 10% reduction required 1/2 cup. 

To date, no studies have been done on the effects of a full cup of almonds a day; but because almonds are high in calories, it is not highly recommended to enjoy such a large amount.

Cholesterol lowering properties of almonds

According to the Mayo Clinic, almonds are one of the top five cholesterol-lowering foods. Almonds are high in unsaturated fats, which are health-promoting fats. They are also high in vitamin E, which is an excellent source of antioxidants. Antioxidants help prevent free radical damage and have been proven to help reduce heart disease. Almonds are also high in magnesium,  which helps improve blood circulation.

Conclusions

Despite the fact that almonds are considered to contain good types of fat: polyunsaturated and unsaturated; Foods that are high in fat also contain a lot of calories and therefore can cause weight gain.

According to the Mayo Clinic, eating almonds in moderation (1/4 or 1/2 cup a day as mentioned earlier) offers really great benefits. If you replace all your small snacks that contain harmful cholesterol, such as french fries and savory sandwich biscuits, with almonds or other dried fruits, you will eat a much healthier diet.