According to nutrition experts, eating 20 to 30 grams of almonds per day, or about 15 to 20 almonds, can dramatically reduce LDL (bad cholesterol) while maintaining HDL (good cholesterol), making almonds an easy and efficient addition to a diet that promotes heart health.
Almonds are high in soluble fiber, which slows down the intestinal absorption of cholesterol, according to Dr. Dao Thi Yen Thuy, a dietitian at Tam Anh General Hospital in Vietnam.
During digestion, this fiber turns into a gel-like material that removes certain bile acids and cholesterol from the body. The body's circulating cholesterol is subsequently used by the liver to produce new bile acids, which lowers LDL levels.
She goes on to say that almonds' antioxidants and vitamin E also help reduce oxidative stress and chronic inflammation, which are major causes of blood lipid abnormalities and a number of cardiac ailments.
Healthy fats found in almonds, mostly monounsaturated and polyunsaturated fats, build cell membranes and aid in blood sugar regulation, according to Dr. Thuy. Those who have lipid issues or are pre-diabetic can benefit from this.
To further promote healthy blood lipid levels, she suggests combining almonds with whole grains, fatty salmon, and green vegetables.
