Almonds To Lower Cholesterol

Almonds can help prevent diabetes, cardiovascular diseases, cancer and obesity.

Almonds to lower cholesterol

Do you want to regulate your cholesterol level? Almonds can help with this. Various studies have shown that a nutritious diet that includes these nuts can significantly lower LDL cholesterol levels.

Almonds can also help prevent diabetes, cardiovascular disease, cancer and obesity. Learn more about the health benefits in this article.

Almonds to lower cholesterol

Various studies have looked at whether they help reduce cholesterol levels and the results are promising. The test participants also included people with high cholesterol, diabetes and obesity.

The results showed a reduction in bad cholesterol (LDL) of up to 10% in those subjects who ate almonds compared to the other participants. There was no reduction in good cholesterol (HDL).

Consumption without any changes in diet can already bring about a significant improvement. However, if you also avoid animal fats and other high-cholesterol foods, you can reduce the cholesterol levels even more.

How many almonds should you eat?

To achieve a 10% reduction in LDL cholesterol, you should consume approximately 73 grams per day. This corresponds to about half a cup.

Note that this amount is roughly 400 calories. A study of the recommended dosage showed that  1/4 cup reduced cholesterol by up to 5% and 1/2 cup 10%.

To date, no study has been carried out considering larger amounts. However, since this dried fruit is very high in calories, it is recommended not to eat more of it.

Cholesterol lowering properties

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According to a renowned Spanish clinic, ClĂ­nica Mayo, they are among the top five foods for lowering cholesterol.

They are high in unsaturated fatty acids which are very healthy. They also contain a lot of vitamin E, a natural antioxidant that protects against free radicals and thus prevents heart disease. Almonds also contain magnesium, which improves blood flow.

recommendations

Although almonds contain polyunsaturated as well as unsaturated fatty acids, which are considered healthy, they are very high in calories and can therefore contribute to weight gain. Clinica Mayo specialists recommend consuming no more than 1/4 to 1/2 cup of almonds a day.

This allows you to benefit from all the advantages of this dried fruit  and can replace other foods such as cholesterol-containing sausage breads, French fries and salted cookies, which is much healthier.

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