A recently conducted study suggests that adopting this particular snacking behavior may potentially aid in lowering your cholesterol levels.
Share a daily dose of 50g, or about 45 almonds, and watch your cholesterol levels soar! That's according to a study published by Oregon State University (OSU) in the journal Nutrition Research.
The researchers recruited 77 adults, between the ages of 35 to 60, for a 12-week clinical trial. Participants had metabolic syndrome, a group of risk factors for chronic diseases like heart disease and type 2 diabetes. These risk factors might include high blood pressure, excess belly fat, high blood sugar, low levels of good cholesterol, and high levels of triglycerides.
Half of the participants snacked on almonds, while the other half munched on crackers daily. Both groups took in about 320 calories each day. Professor Emily Ho, co-author of the study and director of OSU’s Linus Pauling Institute, noted that the almond eaters experienced lower cholesterol levels, especially the bad kind, and less inflammation, with better gut bacteria to boot.
"We didn't see the same benefits in the control group that consumed crackers as their snack," Ho said. "The almond snacks didn’t result in weight gain - we actually saw a slight decrease in waist circumference - and improved vitamin E status in people, a nutrient often lacking in diets."
Rich in essential nutrients like vitamin E, magnesium, fiber, and various antioxidants and anti-inflammatory compounds, almonds are a nutrient-dense snack. Ho recommends swapping your usual snack for a handful of almonds to enjoy significant health benefits, especially when part of a balanced, varied diet.
Learn More:
- Almonds Rule for Heart Health: Uncover a Secret to Lower Cholesterol
- Why Brain Food Matters: Eat These 8 Nutrient-Packed Foods Daily for a Smarter, Happier Brain
- Nature's Milk: Cow’s Milk vs. Almond Milk, Compared
About our Expert:
Emily Ho is a distinguished professor at Oregon State University and director of the Linus Pauling Institute. Her research interests revolve around antioxidants, gene expression, and dietary chemoprevention strategies, especially the role of antioxidant nutrients like zinc in maintaining DNA integrity and cancer development.
- The study published by Oregon State University (OSU) in the journal Nutrition Research found that consuming almonds daily can lower cholesterol levels and reduce inflammation.
- The study, led by Professor Emily Ho, recruited 77 adults with metabolic syndrome for a 12-week clinical trial, where half were given almonds and the other half consumed crackers.
- The almond-eating participants experienced lower cholesterol levels, particularly bad cholesterol, and less inflammation, with better gut bacteria composition compared to the control group.
- According to Ho, the almond snacks didn't result in weight gain and even slightly decreased waist circumference, while also improving vitamin E status in participants.
- Being rich in nutrients like vitamin E, magnesium, fiber, and antioxidant and anti-inflammatory compounds, almonds can provide significant health benefits when swapped for other snacks as part of a balanced, varied diet.
- Emily Ho, a distinguished professor at OSU and director of the Linus Pauling Institute, conducts research on antioxidants, gene expression, and dietary chemoprevention strategies, particularly focusing on nutrients like zinc in maintaining DNA integrity and cancer development.
