Eat Almonds for Heart Health

More than half of people with coronary artery disease have low levels of the heart healthy HDL cholesterol.

Several studies have shown that nuts are effective at improving cholesterol. Along with walnuts, almonds may be the most beneficial of all (Arch Intern Med 2010;170:821-27; J Am Coll Nutr 1992;11:126-30; J Am Coll Nutr 1998; 17:285-90; J Am Dietetic Association 2005;105:449-54). The authors of this study wanted to see if almonds were an effective way of specifically elevating HDL levels in 150 people who had both coronary artery disease and low HDL cholesterol. . . .

For 12 weeks, each of the people were given either nothing or a small dose of 10g of almonds each day. For some reason, the people in the almond group were instructed to soak the almonds overnight and remove the skins. They then ate all the almonds before breakfast.

The almonds were successful at significantly increasing the beneficial HDL cholesterol. Levels went up by 12-16%.

The almonds also improved the other measures of cholesterol. They reduced the harmful LDL and the very harmful VLDL cholesterol as well as improving the important ratios of total to HDL cholesterol and LDL to HDL cholesterol.

J Nutr 2015;145(10):2287-92

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For more on healthy eating for cholesterol and heart disease, see Linda’s newest book, The All-New Vegetarian Passport: a comprehensive health book and cookbook all in one.