Properties of Almonds: They Could Reduce Cholesterol

· October 11, 2014
Besides exercising, you could try eating almonds to help you improve your cholesterol. Discover the benefits of this food here!

Eating almonds could be the right thing to do in order to keep your cholesterol levels healthy. Studies have shown that the properties of almonds could noticeably reduce LDL levels.

Eating almonds could also protect you from:

  • diabetes
  • heart diseases
  • cancer
  • weight gain
  • obesity

Read on to learn more about the properties of almonds for reducing cholesterol.

Studies of Cholesterol-Reducing Properties of Almonds

Several studies have analyzed the properties of almonds for reducing cholesterol. The results seem promising. Participants have included a wide range of individuals. They have been subjects with high or normal cholesterol levels, diabetes or obesity.

For the most part, these studies have reported up to 10% reduction of bad (LDL) cholesterol in the participants that eated almonds. This is as compared with those that didn’t.  Moreover, the reduction hasn’t risked good cholesterol levels. We also call these “HDL.”

The results suggest that all you have to do is eat almonds. Besides, such results indicate there could be no need to make other diet changes. However, cutting out animal fats and a lot of other high-cholesterol foods would definitely help reduce LDL cholesterol levels much more.

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So… How Many Almonds Do I Need to Eat?

A study showed a 5% reduction in LDL cholesterol per 1/4 cup of almonds and a 10% reduction per 1/2 cup.

Therefore, in order to reduce LDL cholesterol by 10%, you could try eating about 73 grams of almonds a day. This is roughly half a cup of almonds. There’s about 400 calories in this amount.

Until now, there are no studies about the effects of eating an entire cup of almonds a day. However, because they have a lot of calories, doing so wouldn’t exactly be advisable.

Cholesterol-Reducing Properties of Almonds

 

The properties of almonds could include LDL reduction.

According to the Mayo Clinic, almonds are one of the five best cholesterol-reducing foods. In fact, they provide many other health benefits. Some of these are:

  • They are rich in monounsaturated fats. These are certainly health-promoting fats.
  • They are also rich in vitamin E. This nutrient is an excellent source of antioxidants. These help prevent free-radical damage. They also have been proven to help reduce heart disease.
  • Besides, almonds are rich in magnesium, helping improve blood flow.

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Take This into Account

In spite of the fact that almonds contain good fat types, that is, polyunsaturated and monounsaturated fats, foods high in fat are also high in calories. Therefore, they can cause weight gain.

According to the Mayo Clinic, eating almonds moderately will certainly provide great benefits. In order to clarify, when we say “moderately,” we mean 1/4 or 1/2 a cup a day, as we noted before.

Replace all those little snacks that contain bad cholesterol, like french fries and salty crackers, with almonds or other dried fruit. By doing that, you’ll be eating a much healthier diet.

  • Berryman, C. E., Preston, A. G., Karmally, W., Deckelbaum, R. J., & Kris-Etherton, P. M. (2011). Effects of almond consumption on the reduction of LDL-cholesterol: A discussion of potential mechanisms and future research directions. Nutrition Reviews. https://doi.org/10.1111/j.1753-4887.2011.00383.x
  • Kamil, A., & Chen, C. Y. O. (2012). Health benefits of almonds beyond cholesterol reduction. Journal of Agricultural and Food Chemistry. https://doi.org/10.1021/jf2044795