Eating just a small amount of these nuts showed some dramatic results in your cholesterol levels. There are 2 types of cholesterol to remember, which, when combined, compose your body’s total cholesterol.
Low-density lipoprotein or LDL cholesterol, is what is known as the “bad cholesterol,” while high-density lipoprotein cholesterol or HDL is known as the “good cholesterol.” If you eat almonds, your HDL increases, and LDL drops.
A recent study from Penn State took 48 women and men with high levels of LDL cholesterol, then put them on 2 different six-week diets. The daily diets would be identical except for 1 snack; 1 group would eat a banana muffin, while 1 group would eat 43 grams of almonds.
At the end of the research, the group that ate almonds instead of the muffin had higher HDL levels, and in turn, lower LDL levels.
The reason why the good cholesterol is so good, is because the higher it is, the lower your “bad cholesterol” is. According to the CDC, HDL cholesterol, “absorbs cholesterol and carries it back to the liver, which removes it from the body,” and can help in “reducing the risk for stroke and heart disease.”
Combine your daily almonds with these other foods that naturally lower cholesterol.
How Many Almonds Should You Eat?
To achieve at least a 10% reduction in LDL cholesterol, consume around 73 grams of almonds daily. That is about 1/2 cup of almonds, and about 400 calories from almonds alone.
One dose-response study of almonds reported a 5% reduction in LDL cholesterol per 1/4 cup of almonds, while 10% for 1/2 cup. Studies have not been conducted for 1 full cup of almonds.
But, since almonds are high in calories, it is not recommended that you eat more than 1 cup daily.
Almonds and Your Cholesterol Level
With various studies reporting a 10% reduction in LDL cholesterol from eating almonds, it is recommended that you consume almonds as part of your plan to lower your cholesterol levels.
Also, you can buy a home cholesterol test kit, so you can keep track of your own levels, Be sure to read the article on cholesterol lowering foods.