Almond can reduce total cholesterol

Tree nuts such as almonds have been part of mankind’s diet since pre-agricultural times and their popularity has continued to grow in modern times, either as snacks or as part of a meal. Almonds appear to promote healthy blood lipid and lipoprotein levels.

Research published in J.Am Diet Assoc. 2009; 109: 865-873 concluded that almond consumption significantly lowered total cholesterol and showed a strong trend toward reducing LDL cholesterol.

Published in J. Nutr Sci. 2016;5:e34 meta-analysis of randomized controlled clinical trials found that almond consumption reduced plasma total cholesterol concentrations by 0.15 mmol/L , LDL-cholesterol concentrations by 0.12 mmol/L, and triglyceride concentrations by 0.07 mmol/L.

Other studies show that the almond diet increased alpha-1 HDL (larger, more mature HDL; generally, a marker of heart-health protection) as well as cholesterol efflux (removal of cholesterol from peripheral tissues for elimination), an important part of the cardio-protective role of HDL.
Almond can reduce total cholesterol