Figure out how the almonds cholesterol affects our health.
Lots of people love nuts, but because they are somewhat high in fat and calories they are not always recommended for people who are trying to lose weight. However, the almonds cholesterol lowering benefit makes it so that this is no longer the case.
Almonds Cholesterol Fact #1:
Just like with olive oil, the almonds have cholesterol lowering benefit and it is due to the fact that it contains both high levels of monounsaturated fatty acids and antioxidants. Almonds themselves contain no cholesterol.
A study that was conducted in Toronto showed that including almonds in the diet might have as much of an effect on cholesterol levels as taking cholesterol lowering drugs.
People were given either a low fat diet, the diet with a cholesterol lowering drug, or a portfolio diet with soy, almonds, and fiber.
Thus, the portfolio diet lowered levels of LDL cholesterol by over thirty percent (1).
Almonds Cholesterol Fact #2:
Another study in Canada showed that an almonds cholesterol lowering effect was present, with results showing that "After comparing cholesterol levels during and after each diet, researchers found that LDL levels were lowered by an average of 4.4% with the smaller portion of almonds and by 9.4% with the larger portion."(2)
These portions correspond to about one handful of almonds a day for the small portion, and two handfuls for the large portion. What do we conclude?
The two studies above are very promising; however, it is important to keep in mind that you don't want to just add almonds to your diet without compensating for the calories in some manner.
Otherwise you will end up harming your health by eating too many calories and gaining weight.
How to enjoy nuts?
These nuts should replace other items of equal calories (but with fewer health benefits). These nuts are healthy for other reasons as well, including a number of vitamins and minerals as well as fiber and healthy monounsaturated fatty acids. It is just recommended that people trade other snacks for almonds in order not to eat too many calories overall.
(1) "Almonds Found to Be Effective in Lowering Cholesterol", Bio-Medicine, Sept. 21, 2004, http://www.bio-medicine.org/medicine-news/Almonds-found-To-Be-Effective-In-Lowering-Cholesterol-2944-1/
(2) "Honey, Almonds Lower Cholesterol", WebMD, August 19, 2002, http://www.webmd.com/cholesterol-management/news/20020819/honey-almonds-lower-cholesterol.
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