Are Almonds Good for Cholesterol? Finding the Answer

High cholesterol increases your risk of developing several severe health conditions, including heart attacks and strokes. Borderline high cholesterol levels are those between 200 and 239 mg/dL, whereas anything over 240 mg/dL is known as dangerous.

It is crucial to remember that the body naturally produces cholesterol, which is essential for optimal health. However, complications might arise from having too much cholesterol. Therefore, educating yourself on cholesterol and what food can help prevent it is essential.

Almonds are among the most vital for heart health, and nuts and seeds suit your heart. Research by dietitians and heart specialists found that incorporating almonds in your diet helps lessen the signs and symptoms of dyslipidemia.

Dyslipidemia is well-known to be a significant cardiovascular disease risk factor in Indians. High levels of LDL (bad) cholesterol, low levels of HDL (good) cholesterol, and high amounts of triglycerides in the body are symptoms of the disorder.

Nutritional Values of Almonds

100 grams of almonds have: 

• Calories: 579 kcal
• Carbohydrates: 21.6 g
• Dietary fibre: 12.5 g
• Sugar: 4.4 g
• Fat: 49.9 g
• Protein: 21.2 g
• Vitamin E: 25.6 mg
• Riboflavin: 1.014 mg
• Manganese: 2.285 mg
• Magnesium: 268 mg
• Phosphorous: 484 mg

Is Almonds Good for Cholesterol?

Almonds have been celebrated for their properties since ancient times because of their incredible nutritional value. Almonds significantly lower your risk of developing heart disease, according to studies. In addition, active almond ingredients reduce the body’s total and LDL cholesterol levels.

Read more: How to Reduce LDL Cholesterol Levels?

As they contain antioxidants, they have an anti-inflammatory effect on the body. Plant sterols are present in almonds in small amounts. These substances prevent the body from absorbing bile acid and cholesterol. In addition, almonds can help your lipid profile due to their substantial amounts of unsaturated fat.

The health benefits of eating almonds get multiplied if you reduce your consumption of refined carbs and saturated fats. Almonds contain fibre, flavonoids, and unsaturated fats, all of which can lower cholesterol. Moreover, they have a lot of vitamin E, an antioxidant.

People who regularly consume almonds experience a decreased risk of developing overall cardiovascular disease, which explains how almonds are excellent for cholesterol.

They also experience a reduced risk of heart ailments called coronary disorders. Along with a considerable reduction in the risk of heart failure, regular consumption of almonds can also significantly reduce the risk of irregular cardiac rhythm.

Almonds don’t naturally contain any cholesterol, which might be unhealthy. Its ability to lower cholesterol results from vitamin E, which is abundant in this nut. It is an antioxidant that limits the oxidation process, which may otherwise allow cholesterol to clog the arteries leading to the heart.

Eating Nuts and fruits is essential to a balanced diet due to their significant nutritional benefits. Keep your calorie intake and expenditure in mind when trying to control cholesterol. However, it is impossible to categorise which fruits may assist in cholesterol management.

If you are seeking a scientific way to control your cholesterol, opt for a holistic program like HealthifyPro 2.0. It offers tailored diet and lifestyle counselling, which may give you the best chance of long-term success. Beyond calorie counting, in-depth nutritional counselling may make choosing healthy foods that support long-term transformation easier. It is a way of life you wish to lead to reduced cholesterol.

A wearable Continuous Glucose Monitoring (CGM) device, such as the BIOS from HealthifyPRO 2.0, is perfect for tracking your food and its response to blood glucose levels. CGM is one of HealthifyPro’s five pillars to ensure healthy metabolic health. As part of this programme, you can also get ongoing dietary guidance from nutritionists to support a balanced diet and exercise routine.

For example, the nutritionist will learn a person’s reaction to certain foods within a few days. Additionally, you can have personalised two-way conversations with the interactive AI RIA, which continuously scans, examines, and gives information about your overall health.

Suppose you adopt the cholesterol-management measures advised by HealthifyPRO 2.0 coaches, use the smart scale, and repeat metabolic panel testing over a few months. Then, it can be considered one of the best ways to reduce bad cholesterol levels.

Benefits of Almond Consumption

Blood Sugar Control

Nuts are high in fibre, protein, and good fats but low in carbohydrates. They are, therefore, the ideal option for those who have diabetes. Another perk of almonds is their extraordinarily high level of magnesium.

Research shows magnesium is linked with more than 300 bodily processes, including blood sugar regulation. 2 ounces of almonds contain roughly half that amount – 150 mg of this vital mineral. Notably, 25–38% of persons with type 2 diabetes have low magnesium levels. Addressing this deficit considerably lowers blood sugar levels and enhances insulin function. 

When taking magnesium supplements, people without diabetes also experience significant improvements in insulin resistance. Therefore, one can infer that foods high in magnesium, like almonds, may aid in the prevention of metabolic syndrome and type 2 diabetes, both of which are serious health issues.

Blood Pressure

Almonds’ magnesium content can also contribute to a reduction in blood pressure. High blood pressure is one of the leading causes of heart attacks, strokes, and kidney failure. Whether or not you are overweight, a lack of magnesium correlates to high blood pressure. 

According to studies, treating a magnesium deficit might result in significant drops in blood pressure. In addition, if you don’t consume food items to meet the recommended amount of magnesium in your diet, then having a few almonds daily may have a significant effect.

Harmful Oxidation of LDL Cholesterol

Adding almonds to your diet has benefits beyond just lowering LDL levels. Additionally, they prevent LDL from oxidation, a critical stage in the emergence of heart disease. Due to the double bond in the cholesterol molecule’s structure, oxysterols get produced. It occurs as a result of oxidation. Such products are created during the manufacturing and processing of several widely consumed foods. 

Oxidised LDL causes inflammation, which causes atherosclerosis or plaque buildup in the arteries. Additionally, oxidised cholesterol may enhance the body’s production of triglycerides fat storage.  

As per studies, cholesterol oxidation gets prevented by the polyphenol antioxidants found in almond skin. However, the effect can be more substantial when used with other antioxidants like vitamin E. For example, one human study found that eating almonds as snacks for a month reduced levels of oxidised LDL cholesterol by 14%. Over time, this should result in a lower chance of developing heart disease.

Weight Loss

Nuts include several complex nutrients for your body to absorb and break down. However, your body does not absorb around 10% to 15% of the calories in nuts. Furthermore, some research shows that consuming nuts may marginally increase metabolism. 

Nuts are a fantastic complement to a diet that effectively reduces body weight because of their satiating qualities. Despite containing a lot of fat, almonds are an excellent food for losing weight. The idea is to have a handful as they are very high in calories. 

Brain Health

L-carnitine and riboflavin, which are in almonds, aid in the development of brain tissue. Phenylalanine is a crucial molecule that supports the brain’s cognitive function, and almonds contain it.

Common wisdom states that your brainpower can increase by eating just five almonds every morning. It is rich in vitamin E, which can delay memory loss by improving alertness and inhibiting cognitive decline. Alzheimer’s disease and other dementia disorders develop more slowly when vitamin E is present.

The HealthifyMe Note

Almonds are a type of tree nut that has demonstrated the potential to prevent age-related brain impairment. The critical elements tocopherol, folate, mono- and poly-unsaturated fatty acids, and polyphenols are all abundant in these nuts. This nut is great for your taste buds and supports a balanced diet, whether you’re having a yoghurt with almond toppings or drinking a glass of almond milk. 

Fibre is a necessary component of an almond nutrition discussion. Both soluble and insoluble fibre is in almonds. Its insoluble fibre gives your diet bulk and aids in moving food through your digestive system. In addition, you can reduce LDL (bad) cholesterol with soluble fibre and, as a result, regulate blood sugar levels. A handful of almonds (15-30 g or 12-22 almonds) per day for four to 16 weeks may help decrease cholesterol. 

Precaution

Two types of allergy to almonds exist. Primary allergies, in which the body reacts negatively to the food directly, are the most prevalent type of allergy. The symptoms resulting from this kind of allergy are typically more severe and can potentially cause anaphylactic shock, which can be fatal.

Cross-reactivity is the root cause of secondary allergy, the second, less prevalent type. In this scenario, the consumer suffers from hay fever and is sensitive to birch pollen, among other things—a cross-reaction with specific compounds found in the nut results in an allergic reaction to almonds. Secondary allergies typically have milder symptoms, such as oral swelling, itching, and hive outbreaks.

You can experience allergic responses even if you don’t directly consume almonds. Almond oil is a common ingredient in various dishes, sweets, and pastries. In addition, different products like soaps, shampoos, conditioners, and others contain almond oil.

Read the ingredient list when utilising items that might include almond extracts, essences, or flavourings. If you are sensitive to almonds, you can also experience an allergic reaction to these products.

When experiencing an allergic response, it’s critical to be aware of the signs of an almond allergy and contact medical help as soon as possible.

Conclusion

Almonds are rich in fibre, protein, healthy fats, magnesium, and vitamin E. Almonds are good for your health since they lower cholesterol, blood pressure, and blood sugar levels. Additionally, they can lessen hunger and encourage weight loss. Almonds are as close to a perfect food as you can get. 

Almonds should not be consumed by those who are allergic to nuts. They frequently have similar results to other nuts. However, in some patients who have breathing problems or anaphylaxis, the symptoms may be severe.

Additionally, you can have hives or an itchy rash after a few hours. In such circumstances, you should seek medical advice immediately and avoid additional consumption.