Consuming nuts in moderation is a good way to add beneficial nutrients to the diet and improve heart health. Although nuts, such as almonds, are high in fat and calories, according to the U.S Department of Agriculture’s nutrient data laboratory they contain helpful nutrients such as protein, fiber, vitamin E, phytosterols and unsaturated fatty acids. Numerous studies have been conducted on nuts and their effects on cholesterol levels.
Almonds and Cholesterol
There is evidence that almonds can lower blood cholesterol levels. According to Medline Plus, early studies have found that consuming whole almonds may lower total and LDL (bad) cholesterol levels while increasing HDL (good) cholesterol. The Mayo Foundation for Medical Education and Research also states that nuts, including walnuts and almonds, can reduce blood cholesterol levels.
Unsaturated Fat
Most nuts contain high amounts of monounsaturated or polyunsaturated fats, and almonds are no exception. Almonds contain mainly monounsaturated fats, but they also provide significant amounts of dietary polyunsaturated fats. According to the U.S. Department of Health and Human Resources, consuming monounsaturated and polyunsaturated fats in place of saturated fat can help reduce cholesterol levels.
Saturated Fat and Cholesterol
Almonds are low in saturated fat and cholesterol-free. The U.S. Department of Health and Human Resources states that consuming a diet low in saturated fat and cholesterol can reduce LDL cholesterol levels. The guidelines recommend limiting saturated fat to less than 7 percent of daily calorie intake and limiting dietary cholesterol to less than 200mg per day to lower LDL cholesterol levels.
Phytosterols
Almonds contain phytosterols, substances found in plants that can lower cholesterol by blocking cholesterol absorption, according to the Mayo Foundation for Medical Education and Research. The U.S. Department of Health and Human Resources recommends adding at least 2g of dietary plant sterols or stanols per day to lower LDL cholesterol levels. Almonds contain approximately 33mg of phytosterols per ounce.
Fiber
According to the U.S. Department of Health and Human Resources, increasing soluble fiber by 5 to 10g per day can reduce LDL cholesterol levels. Almonds contain approximately 3.3g of fiber per 1 oz. serving according to the U.S. Department of Agriculture’s nutrient data laboratory. Medline Plus states soluble fiber, which is proven to help lower cholesterol levels, can be found in nuts and seeds.
References
- U.S Department of Agriculture: Nutrient Data Laboratory
- Medline Plus: Sweet almond (Prunus amygdalus dulcis)
- Mayo Foundation for Medical Education and Research: Cholesterol: Top 5 foods to lower your numbers
- U.S. Department of Health and Human Resources: Lowering Your Cholesterol with TLC
- Medline Plus: Soluble vs. Insoluble Fiber
