If you’re looking to lower cholesterol, you may be considering adding almonds to your diet. Almonds are among the best sources of heart-healthy monounsaturated fats and fiber, both of which have been shown to reduce “bad” LDL cholesterol levels in the blood. But just how many almonds should you eat a day? And when does eating more than recommended become dangerous? Here’s what we know:
How many almonds should you eat a day to lower cholesterol?
- 1/4 cup of almonds contains about 30g of protein
- 1/4 cup of almonds contains 8g of fiber
- 1/4 cup of almonds contains 720mg of potassium
- 1/4 cup of almonds contains 9g monounsaturated fats
1/4 cup of almonds contains 4g of polyunsaturated fats 1/4 cup of almonds contains 2g of saturated fat
1/4 cup of almonds contains 360mg of magnesium
1/4 cup of almonds contains 8g of fiber 1/4 cup of almonds contains 720mg of potassium 1/4 cup of almonds contains 9g monounsaturated fats 1/4 cup of almonds contains 4g polyunsaturated fats
1/4 cup of almonds contains 2g of saturated fat
What is the best way to incorporate almonds into your diet?
Almonds are a great snack to have on hand, but they can be incorporated into other meals as well. If you’re looking for ways to add almonds into your diet, here are some ideas:
- Almonds make an excellent snack by themselves or with other healthy snacks like fruit, vegetables and cheese.
- Add whole almonds to salads for added crunch and flavor (particularly good with vinaigrette dressing).
- Add sliced or slivered almonds in place of breadcrumbs when baking meatloaf or meatballs; sprinkle over broccoli or green beans before roasting them in the oven; mix into egg salad sandwiches instead of mayonnaise; combine with raisins and orange juice for breakfast cereal – there are many possibilities!
- Try adding whole raw unsalted roasted salted shelled roasted blanched ground flaked sliced chopped slivered crushed minced crushed finely chopped etcetera etcetera etcetera…
almonds to your diet. They are a great source of healthy fats, protein and fiber. You can add them to salads, soups or stews; use them in baking or as a snack by themselves.
Almonds are a good source of calcium, magnesium, copper and iron. They also contain vitamin E which helps to protect against free radicals in the body.
Almonds are a great source of healthy fats, protein and fiber. You can add them to salads, soups or stews; use them in baking or as a snack by themselves.
How do almonds affect cholesterol levels?
Almonds are rich in monounsaturated fats, which can lower bad cholesterol. They’re also high in fiber, which helps lower bad cholesterol and keep you feeling full longer. Almonds are also a good source of vitamin E and magnesium–two nutrients that have been shown to help regulate blood pressure levels.
While studies show almonds may have some positive effects on heart health, there’s still much more research needed before we can make any definitive claims about their impact on cholesterol levels or other aspects of cardiovascular health like blood pressure or stroke risk reduction.
Bottom Line: The evidence is limited, but current studies suggest that almonds may have some positive effects on heart health.
However, more research is needed to confirm these effects.
Almonds May Improve Blood Sugar Control Studies have shown that eating almonds can improve blood sugar control. In one study, people who ate a handful of almonds every day for three months had lower fasting glucose (blood sugar) levels than those who didn’t eat them (46). Another study found that substituting almonds for other carbs in the diet may help improve insulin sensitivity (47).
The results of these studies suggest that almonds may help reduce the risk of type 2 diabetes and improve blood sugar control in people who are already diabetic. However, more research is needed to confirm these effects. Bottom Line: The evidence is limited but suggests that eating almonds may help improve blood sugar control in people with diabetes.
Almonds May Reduce Inflammation Almonds are rich in two antioxidants that may help reduce inflammation: phenolic compounds and vitamin E. Phenolic compounds have been shown to decrease inflammation markers in the body (48). Vitamin E is also known for its anti-inflammatory effects (49).
What is the ideal daily amount of almonds for lowering cholesterol?
For a healthy adult, the recommended daily amount of almonds for lowering cholesterol is 1/4 cup. This is equivalent to about 20 whole almonds or 10 halves. If you’re looking for an even lower-calorie option, try eating just one-eighth (1/8) cup per day: that’s ten whole nuts or five halved ones.
You may be wondering if there’s any difference between eating more than one serving at once or spreading them out throughout the day in smaller amounts. According to some studies on nut consumption and heart health published by The American Heart Association (AHA), there doesn’t appear to be any benefit from consuming large quantities at once versus smaller portions throughout the day as long as total intake remains consistent with recommendations outlined by AHA.[1][2][3]
If you’re worried about weight gain, there’s no need to worry. Studies show that eating nuts is actually associated with a reduced risk of obesity and an overall lower body weight.
In fact, the AHA says that eating nuts is associated with a lower BMI and waist circumference. In addition to being good for your heart, they can also help reduce the risk of diabetes and metabolic syndrome.
So what about the calories? Are nuts good for weight loss? It depends. If you’re watching your weight, it’s important to remember that nuts are high in fat and calories. A single serving of almonds (about one ounce) contains 160 calories, while an ounce of hazelnuts has 204 calories. But most people don’t eat just one serving!
If you eat a full cup of almonds, that’s over 500 calories. But if you’re trying to lose weight, the good news is that nuts are very filling. Studies have shown that people who snack on nuts feel more satisfied than those who eat other snacks. So as long as you keep your portions in check and replace other high-fat snacks with nuts, they can help curb cravings while still keeping you feeling full and satisfied after eating them.[4]
Are there any other benefits of eating almonds?
You can also get a lot of other nutrients from almonds. They’re a good source of protein and fiber, with about 6 grams of protein and 4 grams of fiber per ounce (28 grams). Almonds are also low in sodium, which can help prevent high blood pressure and heart disease.
Almonds are rich in vitamin E (tocotrienols) and magnesium — two nutrients that have been shown to reduce the risk for heart disease by lowering cholesterol levels. Almonds are also high in calcium, an essential mineral that helps build strong bones.
Almonds also contain a variety of phytonutrients that have been shown to lower inflammation in the body and reduce oxidative stress. Almonds are one of the best sources of vitamin E, which is an antioxidant that protects cells from damage by free radicals.
Almonds also contain a type of fiber called soluble fiber, which helps slow digestion. This can help you feel full longer and control your blood sugar levels.
Almonds contain a variety of phytonutrients that have been shown to lower inflammation in the body and reduce oxidative stress. Almonds are one of the best sources of vitamin E, which is an antioxidant that protects cells from damage by free radicals. Almonds also contain a type of fiber called soluble fiber, which helps slow digestion.
Eating a few almonds each day can help lower cholesterol and may provide other health benefits.
Almonds are a good source of healthy fats and protein, which means that they can help lower cholesterol. They’re also high in fiber, which helps keep you full and lowers your risk for diabetes.
According to one study from the American Journal of Clinical Nutrition, people who ate about 20 almonds daily had lower LDL (“bad”) cholesterol than those who didn’t eat them at all.
They’re also a good source of magnesium and vitamin E, which have been linked to lower blood pressure. In fact, one study found that people who ate almonds for two weeks had lower blood pressure than those who didn’t eat them at all.
All of these nutrients make almonds a great snack. They’re quick and easy to eat, so you don’t have to worry about time or preparation when you’re hungry. You can just grab a handful of unsalted almonds from the pantry and enjoy!
They’re also high in protein, which helps you feel full. One study found that eating almonds helped people feel less hungry between meals.
Almonds are also a good source of healthy fats and protein, which means that they can help lower cholesterol. They’re high in fiber, which helps keep you full and lowers your risk for diabetes.
