Micah Stanley
Much healthier than you think: Almonds are rich in vitamins and minerals. They lower cholesterol and reduce cardiovascular risk.
Almonds – An ideal snack for people with high cholesterol
It has long been suspected that almonds can have a positive effect on cholesterol levels. In August 2017, a study was published in the Journal of Nutrition that showed exactly how almonds regulate cholesterol levels.
Almonds are the kernels of stone fruits, so from a botanical point of view, they do not belong to the nuts, but to the same family as apricots, peaches, pistachios, or coconuts.
Almonds – The Nutrients
The Mediterranean kernels provide a lot of energy, namely 580 kcal, but do not make you fat, as we have already explained here (almonds – preferably daily). You insist
- 20% from protein,
- 54% from healthy fats,
- 7% from carbohydrates and
- 13% fiber.
Almond Fatty Acids
The fat composition is extremely favorable and consists in particular (70%) of monounsaturated fatty acids (similar to the olive). Almost 10 percent consists of saturated fatty acids and 20 percent of polyunsaturated fatty acids, with the omega-3:omega-6 ratio being 1:30.
At first glance, this ratio does not sound that great, but it is still quite good compared to the ratio of some other oils and fats (e.g. sunflower oil, hazelnuts, etc.). However, since the overall content of polyunsaturated fatty acids is low anyway and almonds are not consumed for omega-3 supply, the omega-3-omega-6 ratio is hardly relevant here.
Almonds regulate cholesterol levels
In their study, researchers at Penn State University in Pennsylvania looked at how their subjects’ cholesterol levels changed when they snacked on almonds and what happened when they preferred to snack on a muffin ( 1Trusted Source ). Not only were the cholesterol values examined, but also the functions of the cholesterol transporter proteins, in particular, that of high-density lipoprotein (HDL).
According to the scientists, not only did the cholesterol levels improve in the almond group but also the performance of the HDL (which is responsible for the removal of cholesterol) improved.
Almonds support the elimination of cholesterol
Penny Kris-Etherton, professor of nutrition at Penn State University and leader of the study explains:
“There is already a lot of research showing how well almonds can lower LDL (“bad”) cholesterol, which is considered one of the biggest risk factors for heart disease. But how exactly almonds can help regulate cholesterol levels was not yet known. Nor was there any information on how specifically regular consumption of almonds can affect HDL cholesterol, which is commonly considered “good” cholesterol.”
HDL cholesterol is the cholesterol that is transported out of the blood vessels by the HDL particles and taken to the liver for elimination. It is therefore believed that a relatively high HDL level is positive. Finally, he points out that cholesterol tends not to accumulate in the blood vessels because, thanks to HDL, it is regularly picked up from there.
Almonds promote the performance of the HDL transporter protein
“HDL (high-density lipoprotein) is still very small when it enters the bloodstream,” says Kris-Etherton, “it’s like an empty garbage bag that slowly gets fuller and rounder as it contains more cholesterol charges. It then swims to the liver and releases its contents there. The liver releases the cholesterol into the bile for elimination, with which it first travels to the gallbladder, then the intestines, and soon with the stool into the toilet bowl.”
Depending on how much cholesterol the HDL has loaded, it can be divided into five sizes or categories – with the smallest HDL measuring around 7 nm, and the largest around 13 nm. The researchers now hoped that eating almonds would lead to a significant increase in the large HDL particles – a sign of a higher performance or absorption capacity of the transporter protein.
With 43 grams of almonds per day, the cholesterol level improved within 6 weeks
Kris-Etherton’s study involved 48 men and women with high LDL cholesterol levels. They received exactly the same diet – except for the daily snack. This consisted of a handful of almonds (43 grams) in one group and a banana muffin in the other. After six weeks, the groups switched. The muffin group continued to eat almonds for another six weeks, and the almond group switched to muffins.
Whenever almonds were eaten – according to the researchers – the HDL particles increased by 19 percent. Their performance also increased (in each case compared to a tonsil-free baseline).
Almonds replace unhealthy snacks
If the number of these special HDL particles increases, then this is extremely important, says Kris-Etherton, as it can reduce cardiovascular risk. Of course, almonds aren’t a panacea, but when eaten in small amounts on a regular basis – especially when taken in place of a less healthy snack – they can make a great contribution to a healthy diet.
Of course, you can also eat walnuts instead of almonds, which also have a regulating effect on the cholesterol level: Walnuts for a healthy cholesterol level The most important thing, however, is that you do not eat the nuts or almonds as well, but INSTEAD of unhealthy snacks.
