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.
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.
One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you’ll get even more fiber.
Fish and omega-3 fatty acids
Fatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides — a type of fat found in blood. These acids also may help lower your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death.
Omega-3 fatty acids don’t affect LDL cholesterol levels but may help lower triglycerides and increase HDL, the good cholesterol. But because of those acids’ other heart benefits, the American Heart Association recommends eating at least two servings of fish a week. Baking or grilling the fish avoids adding unhealthy fats.
The highest levels of omega-3 fatty acids are in:
- Mackerel.
- Herring.
- Tuna.
- Salmon.
- Trout.
Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids.
Omega-3 and fish oil supplements are available. Talk to your doctor before taking any supplements.
Almonds and other nuts
Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.
Avocados
Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDL cholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.
People tend to think of avocados in guacamole, which often is eaten with high-fat corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices.
Replacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart healthy.
Olive oil
Try using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Extra virgin olive oil also reduces the risk of heart attacks.
Foods with added plant sterols or stanols
Sterols and stanols are substances found in plants that help block the absorption of cholesterol. Foods that have been fortified with sterols or stanols are available.
Margarines and orange juice with added plant sterols can help lower LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5% to 15%.
It’s not clear whether food with plant sterols or stanols lowers your risk of heart attack or stroke — although experts assume that foods that lower cholesterol do cut the risk. Plant sterols or stanols don’t appear to affect levels of triglycerides or of high-density lipoprotein (HDL) cholesterol, the “good” cholesterol.
