Do Almonds Reduce Cholesterol And Heart Disease?


Almonds have been used in Ayurvedic medicine to improve the health of the brain and nervous system. Potential health benefits associated with consuming almonds include lowering cholesterol, and reducing the risk of cancer and heart disease.

Research Findings

-A study published in the 2004 issue of the “British Journal of Nutrition” found thatalmonds, added to a healthy diet were beneficial in lowering cholesterol.

-Another study, published in the 2002 issue of the “American Heart Association Journal,” looked at the effect of almonds as a snack on cholesterol compared to low fat muffins. Results, determined after the one month time frame, discovered that almonds can lower LDL cholesterol up to 15 percent depending on the amount and for every 7 grams of almonds per day, LDL cholesterol may be reduced by 1 percent.

-According to research, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease.

Almonds And Cholesterol

Consuming almonds increases vitamin E levels in the plasma and red blood cells and also lowers cholesterol levels. Eating almonds can significantly boost levels of vitamin E in the diet and bloodstream. Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation of cholesterol.

To lower cholesterol, substitute almonds for some of the animal protein in your diet. The fiber in almonds can also help you reduce your low-density lipoprotein or “bad” cholesterol. It may also help you lose weight as high-fiber foods provide more satiety than low-fiber foods. Fiber, flavonoids, and unsaturated fats — all components in almonds — possess lipid-lowering properties.

Note: Almonds, like most nuts, contain a lot of calories. If you eat too many and gain weight, you could raise your cholesterol levels. Hence it is advisable to eat almonds in moderation.


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