Washington, SANA-A recent study conducted by Oregon State University, published in Nutrition Research revealed that Consuming 50 grams of almonds, roughly 45 nuts, each day may help improve cholesterol levels and deliver a variety of metabolic health benefits.
The study involved 77 adults aged between 35 and 60, all of whom had metabolic syndrome. This condition is characterized by a combination of risk factors that increase the likelihood of developing chronic illnesses such as heart disease and type 2 diabetes. Common indicators of metabolic syndrome include excess abdominal fat, elevated blood pressure, high blood sugar, low levels of high-density lipoprotein (HDL or “good”) cholesterol, and increased levels of triglycerides.
Professor Emily Ho, co-author of the study and director of OSU’s Linus Pauling Institute, reported significant health improvements in the group consuming almonds. “We saw a reduction in total cholesterol and LDL cholesterol, which is commonly referred to as ‘bad’ cholesterol.
We also observed positive changes in gut health, such as reduced inflammation and an improved balance of gut bacteria,” she said.
She suggested that simply replacing a daily snack with a handful of almonds could offer noticeable health benefits, particularly when part of a varied and balanced diet.
Almonds are among the most popular tree nuts globally.
They are high in monounsaturated fats, fiber, protein, and various vitamins and minerals. Though calorie-dense, they offer a wealth of nutrients in each serving.
Almonds come from the Prunus dulcis tree, commonly known as the almond tree. While they originated in the Middle East, the US is now the world’s largest producer, particularly in California. The almonds sold in shops typically have their shells removed, revealing the edible seed inside. They can be purchased raw or roasted and are also processed into a variety of other products such as almond milk, oil, flour, paste, butter, and marzipan.
High levels of LDL cholesterol are widely recognized as a major risk factor for cardiovascular disease. Diet plays a crucial role in managing cholesterol, and several studies have found that almonds may help to lower LDL levels effectively.
According to Healthline, a six-week study involving 107 individuals at high risk of cardiovascular disease found that a diet in which 20 per cent of daily calories came from almonds led to an average reduction of 9.7 milligrams per deciliter (mg/dL) in LDL cholesterol.
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