Overview
Almonds are rich in protein, vitamins, minerals and fiber, and although they are high in fat, it is healthy, monounsaturated, fat, like that found in olive oil. Almonds, according to research studies published in journals such as “Circulation” and the “Journal of the American College of Nutrition,” are beneficial for lowering LDL, so-called “bad”, cholesterol levels.
Almond Diet versus Low-Fat Diet
A study published in the American Journal of Clinical Nutrition in June 2003 compared the effects of almond intake with those of a National Cholesterol Education Program Step I diet (less than 30 percent calories from fat, less than 10 percent calories from saturated fat and less than 300 mg of cholesterol) on blood cholesterol levels in 25 participants with mildly high cholesterol levels. They were placed on three 2,000-calorie experimental diets for 4 weeks each; a Step I diet (0 percent calories from almonds), a low-almond diet (10 percent calories from almonds) and a high-almond diet (20 percent of calories from almonds). Compared with the Step I diet, both the low and high-almond diets reduced total and LDL cholesterol levels and increased HDL (so-called “good”) cholesterol levels.
Almond type and cholesterol
Another research study published in the Journal of the American College of Nutrition in June 2003 was conducted to compare the cholesterol-lowering effect of both roasted salted almonds and roasted almond butter with the effect of raw almonds as part of a plant-based diet on 38 men and women with high cholesterol. All three forms of almonds, when consumed in conjunction with a heart-healthy diet, significantly lowered LDL cholesterol levels by study completion. Only raw and roasted whole almonds significantly lowered total cholesterol levels, but almond butter slightly increased HDL cholesterol levels. The study did not have a control group who did not eat any almond products.
Quantity Matters
The more almonds you consume, the more significant reduction in total and LDL cholesterol levels. A study published in “Circulation” in September 2002 showed a dose-dependent relationship between amount of almonds consumed and change in cholesterol levels. Consuming 2.5-oz. daily, about 420 calories and 35 g fat, lowered LDL cholesterol level in participants by 9.4 percent. When participants consumed a lower amount, 1.3-oz., about 215 calories and 18 g fat, they enjoyed a significant but smaller reduction in LDL cholesterol levels, 4.4 percent.
Vitamin E
A 1-oz. serving of almonds provides 7.4 milligrams (mg) of vitamin E, meeting 40 percent of the Recommended Daily Value. Vitamin E is beneficial for heart health. When LDL cholesterol combines with oxygen, it adheres to artery walls, forming plaque. Vitamin E plays a role in slowing the oxidation of LDL cholesterol. The conclusion of a study published in the “Journal of the American College of Nutrition” in February 1995 was that vitamin E may be beneficial for preventing or slowing plaque formation. Fewer than 10 natural food sources provide more than 20 percent of the recommended daily value for vitamin E. Almonds come in second as the best food source after wheat germ oil.
Considerations
Although diet plays a very important role in determining blood cholesterol levels and subsequent risk of heart disease, it isn’t the only factor. In addition, no one food should be considered a “magic cure.” Many factors influence your blood cholesterol levels, including genetics, exercise habits, weight and age. Adding almonds to your diet may, according to research, offer cholesterol-lowering benefits, but must be accompanied by other changes to benefit heart health.
About this Author
Michele Turcotte is a registered, licensed dietitian, owner of A Perfect Plate, Inc., and a certified personal trainer with the National Academy of Sports Medicine. She has over 12 years of experience in clinical and corporate settings, and has extensive experience in one-on-one diet counseling and meal planning. She has written freelance food and nutrition articles for Trouve Publishing, Inc., since 2004.
