Adopting this specific snacking practice may aid in lowering your cholesterol levels, as per research findings.
Swapping out your regular snack for a daily handful of almonds could have some fantastic health advantages, especially if you're dealing with metabolic syndrome. Research conducted at Oregon State University (OSU) and published in Nutrition Research found that noshing on about 45 almonds (or 50g) reduced cholesterol levels, improved gut health, and even reduced inflammation – all significant factors in managing metabolic syndrome.
Professor Emily Ho, the study co-author and director of OSU's Linus Pauling Institute, explained to us at BBC that the participants who snacked on almonds showed improved cholesterol levels, including lower LDL (the "bad" cholesterol), and had a healthier gut microbiota with less inflammation and better gut bacteria. The control group, who snacked on crackers, didn't get the same benefits.
What makes almonds such a powerhouse? They're rich in essential vitamins, minerals, and antioxidants, including magnesium and vitamin E, as well as various phytochemicals like polyphenols with anti-inflammatory properties. Swapping out your typical snack for this nutrient-dense treat can lead to significant health improvements, especially as part of a balanced, varied diet.
The 12-week clinical trial involved 77 adults between 35 and 60 years old, all of whom had metabolic syndrome, a cluster of risk factors for chronic diseases like heart disease and type 2 diabetes. In addition to reduced cholesterol and inflammation, participants experienced a decrease in waist circumference, suggesting better abdominal obesity management without the usual weight gain when adding an extra 320 calories. Furthermore, the study found that vitamin E levels increased significantly in participants, an essential nutrient often lacking in diets in the UK and US.
In summary, incorporating 50g of almonds into your daily routine can positively impact your cholesterol levels, gut health, and cardiovascular and metabolic health. If you're struggling with metabolic syndrome or just looking for a healthier snack option, consider giving almonds a chance.
Read more:
- That simple snacking habit could improve your cholesterol levels: new study
- 8 foods to boost your brain health, backed by science
- Cow's milk vs almond milk: a side-by-side comparison
About our expert
Emily Ho is a distinguished professor at Oregon State University and director of the Linus Pauling Institute. Her research interest lies in understanding how antioxidants, gene expression, and dietary chemoprevention strategies can impact DNA integrity and cancer development, with a focus on nutrients like zinc.
- Research incorporating almonds in daily diets indicates remarkable health advantages, particularly benefiting individuals suffering from metabolic syndrome.
- Emily Ho, a renowned professor at Oregon State University, asserts that participants snacking on almonds showed improved cholesterol levels, especially decreased LDL cholesterol, and a healthier gut microbiota with reduced inflammation.
- Almonds, rich in essential vitamins, minerals, antioxidants like vitamin E and magnesium, are considered a powerhouse for promoting health and wellness.
- The 12-week study concluded that rates of cholesterol, inflammation, waist circumference, and vitamin E levels all saw significant improvement among participants who regularly consumed almonds.
- Incorporating 50g of almonds into one's daily routine can offer positive impacts on cholesterol, gut health, cardiovascular, and metabolic health.
- Almonds, as part of a balanced and varied diet, can contribute to significant health improvements, particularly in addressing metabolic syndrome or serving as a healthier snack alternative.
