Frontiers: Almonds May Help Lower "Bad" Cholesterol

The researchers analyzed eight systematic reviews with meta-analyses of randomized trials investigating the effects of almond consumption on adult health. Regularly including almonds in the diet was associated with lower levels of total cholesterol and low-density lipoprotein (LDL), commonly known as "bad" cholesterol, high levels of which increase the risk of cardiovascular disease.

"The effects on body weight were more pronounced in studies in which participants consumed at least 50 grams of almonds per day for a minimum of 12 weeks. They experienced reductions in body weight, waist circumference and body fat. Participants also reported feeling less hungry," the researchers noted.

The researchers also found improvements in certain markers of inflammation and oxidative stress, a process in which an excess of reactive molecules can damage cells. In particular, almond consumers had lower levels of C-reactive protein, a marker commonly used to assess inflammation in the body.

Previous studies have shown that almonds contain phytosterols, particularly β-sitosterol, which can compete with cholesterol for absorption in the intestine. The unsaturated fatty acids found in these nuts may also help improve lipid profiles.

The authors believe almonds can be a beneficial part of a diet aimed at supporting heart and metabolic health. However, the findings do not mean that nuts alone can prevent disease or guarantee weight loss: the effects depend on overall diet and lifestyle.