New research suggests that adding almonds to your diet can reduce the risk of heart attacks and coronary heart disease.
New research, published in the Journal of Nutritional Science, suggests that adding almonds into your died can reduce the level of ‘bad’ LDL cholesterol and triglycerides, both of which have been linked to the build-up of fat in the arteries.
It was found that almonds had no noticeable impact on the levels of ‘good’ HDL cholesterol, which is thought to be important in protecting against strokes and heart attacks.
Lucy Jones, a dietician, said: “Almonds are amazing for heart health for this reason.
“A handful a day – or 30g – reduces cholesterol by five to ten per cent, even if you don’t change your diet in any other ways.
“Even better, the effects are linear, so if you eat more than a handful of almonds a day you’ll get more benefits.”
The participants in the studies had a very different level of almond intake, with this figure ranging from as little as 20g a day, to as much as 113g.
The benefits of almonds are believed to be down to the low levels of saturated fat, large amounts of protein and fibre and high levels of mono- and polyunsaturated fats. This research adds to a number of previous studies saying that almonds could be used as a means of reducing heart disease risk.
Dr Kathy Musa-Veloso, lead author of the systematic review and meta-analysis, said: “These results strengthen decades of research about how the regular consumption of almonds can favourably impact blood lipid levels and have a positive effect on heart health.
“The consumption of almonds as part of a healthy diet should be encouraged in order to improve blood lipid levels and reduce the risk of heart disease.”
Almonds are also a large part of the Mediterranean diet, which a study found caused a 30 per cent lower risk of strokes and heart disease.
