Habitual snacking on specific foods may aid in cholesterol reduction, suggests a recent study.
A study published in the journal *Nutrition Research* by Oregon State University (OSU) has found that consuming 50 grams of almonds daily (approximately 45 nuts) could provide significant metabolic benefits and improvements in cholesterol levels, particularly for individuals with metabolic syndrome.
The study, led by Emily Ho, a distinguished professor and the director of the Linus Pauling Institute at OSU, compared almond consumption to an equal-calorie intake of processed crackers. The research involved 77 adults aged 35 to 60 with metabolic syndrome.
Key findings revealed that participants who consumed almonds experienced a reduction in total cholesterol and LDL cholesterol (the 'bad' cholesterol), which are important markers for cardiovascular health. Almond consumption also led to notable enhancements in cardiometabolic markers, including a modest decrease in waist circumference without weight gain, suggesting improved abdominal obesity management.
The study also found improvements in vitamin E status in the almond snack group, a nutrient often limited in the population. Almonds are a rich source of essential vitamin E, an antioxidant nutrient that supports overall metabolic and immune health.
Moreover, the almond snack group showed improvements in gut health, with less inflammation and a healthier balance of gut bacteria. Almonds contain various phytochemicals with antioxidant and anti-inflammatory properties that contribute to these benefits.
Professor Ho suggests that swapping out a usual snack for a handful of almonds could potentially yield health benefits. Almonds are a nutrient-dense snack, rich in magnesium and fibre, making them a practical dietary strategy to combat metabolic syndrome and lower cardiovascular risk factors.
However, it is important to note that these health benefits could include improvements in cholesterol levels when part of a healthy, varied diet. The control group that consumed crackers did not show the same benefits, underscoring the unique benefits of almonds’ healthy fats and micronutrients.
In summary, daily snacking on 50g of almonds can improve cholesterol profiles, support gut and metabolic health, reduce inflammation, and help manage abdominal obesity without contributing to weight gain. For those looking to improve their health and reduce their risk of chronic diseases such as heart disease or type 2 diabetes, incorporating a daily serving of almonds may be a simple yet effective dietary strategy.
- This study published in the journal Nutrition Research by Oregon State University (OSU) reveals that consuming 50 grams of almonds daily could result in significant metabolic benefits and improvements in cholesterol levels, particularly for individuals with metabolic syndrome.
- The research, led by Emily Ho, compared almond consumption to an equal-calorie intake of processed crackers and found that participants who consumed almonds experienced a reduction in total cholesterol and LDL cholesterol, which are important markers for cardiovascular health.
- Almonds are a rich source of essential vitamin E, an antioxidant nutrient that supports overall metabolic and immune health, and the study also found improvements in vitamin E status in the almond snack group.
- Moreover, the almond snack group showed improvements in gut health, with less inflammation and a healthier balance of gut bacteria, due to the various phytochemicals with antioxidant and anti-inflammatory properties found in almonds.
- For those looking to improve their health and reduce their risk of chronic diseases such as heart disease or type 2 diabetes, incorporating a daily serving of almonds may be a simple yet effective dietary strategy, as they are nutrient-dense and rich in magnesium and fiber.
