A systematic review published in the Journal of Nutritional Science summarized data from several clinical trials and concluded that dietary almond consumption leads to significant reductions in total cholesterol, “bad” LDL cholesterol and triglycerides, without impacting “good” levels of HDL cholesterol.
The analysis included 18 published randomized controlled trials and a total of 837 participants.
The researchers noted that there were significant reductions in body weight in at least three of the studies analyzed.
Regular consumption of almonds can therefore have a positive effect on blood lipid levels and have a positive effect on heart health by preventing the risk of heart disease.
A portion of almonds (28 grams) provides 160 calories, with 6 grams of vegetable protein, 4 grams of dietary fiber, 13 grams of unsaturated fats and essential vitamins and minerals including vitamin E, magnesium and potassium (6% DV) .
Musa-Veloso, Kathy, et al. “The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials.” Journal of nutritional science 5 (2016).