High cholesterol increases your risk of many severe health conditions, including heart attacks and strokes. Borderline high cholesterol levels are those between 200 and 239 mg/dL, while anything over 240 mg/dL is known to be dangerous.
It is essential to remember that the body naturally produces cholesterol, which is essential for optimal health. However, complications may arise from having too much cholesterol. Therefore, it is essential to educate yourself about cholesterol and foods that can help prevent it.
Almonds are one of the most vital nutrients for a healthy heart, and nuts and seeds are good for your heart. Research conducted by nutritionists and cardiologists has found that incorporating almonds into your diet helps reduce signs and symptoms of dyslipidemia.
Dyslipidemia is known to be a significant risk factor for cardiovascular disease in Indians. high levels of LDL (bad) cholesterol, Low levels of HDL (good) cholesterol, and high amounts of triglycerides in the body are symptoms of the disorder.
Almond nutritional values
100 grams of almonds contain:
- Calories: 579 kcal
- Carbohydrates: 21.6 grams
- Dietary fiber: 12.5 grams
- Sugar: 4.4 grams
- Fat: 49.9 g
- Protein: 21.2 grams
- Vitamin E: 25.6 mg
- Riboflavin: 1.014 mg
- Manganese: 2.285 mg
- Magnesium: 268 mg
- Phosphorus: 484 mg
Are almonds good for cholesterol?
Almonds have been celebrated for their properties since ancient times due to their amazing nutritional value. Studies show that almonds significantly reduce the risk of heart disease. In addition, the active ingredients of almonds reduce total cholesterol levels in the body and bad cholesterol levels.
Read more: How to lower LDL cholesterol levels?
Since they contain antioxidants, they have an anti-inflammatory effect on the body. Plant sterols are present in almonds in small amounts. These substances prevent the body from absorbing bile acid and cholesterol. In addition, almonds can help build up fats due to the high amounts of unsaturated fats.
The Health benefits of eating almonds It doubles if you reduce your intake of refined carbohydrates and saturated fats. Almonds contain fiber, flavonoids, and unsaturated fats, all of which can lower cholesterol. Moreover, they have a lot of vitamin E, an antioxidant.
People who regularly consume almonds have a lower risk of cardiovascular disease in general, which explains how excellent almonds are for cholesterol.
They also had a lower risk of heart disease called coronary artery disease. Besides a significant decrease in the risk of heart failure, regular consumption of almonds can significantly reduce the risk of irregular heartbeat.
Almonds do not naturally contain any cholesterol, which may be unhealthy. Its ability to lower cholesterol is due to Vitamin E, which is abundant in this nut. It is an antioxidant that limits the oxidative process, which may allow cholesterol to block the arteries leading to the heart.
Eating nuts and fruits is essential for a balanced diet due to their great nutritional benefits. Consider your calorie intake and expenditure when trying to control your cholesterol. However, it is impossible to categorize fruits that may help manage cholesterol.
If you’re looking for a scientific way to control your cholesterol, choose a comprehensive program like HealthifyPro 2.0. He offers diet and lifestyle counseling, which may give you the best chance of success in the long run. In addition to counting calories, in-depth nutritional advice may make choosing healthy foods that support your long-term transformation easier. It is a way of life that will lead to lower cholesterol.
wearable Continuous Glucose Monitoring (CGM) The device, like the BIOS from HealthifyPRO 2.0, is ideal for tracking your food and its response to blood sugar levels. CGM is one of the five pillars of HealthifyPro to ensure healthy metabolic health. As part of this program, you also get ongoing nutritional guidance from nutrition experts to support a balanced diet and exercise routine.
For example, a dietitian will learn a person’s reaction to certain foods in a few days. Plus, you can have personalized two-way conversations with the interactive AI RIA, which is constantly scanning, examining, and providing information about your overall health.
Let’s say you adopt the HealthifyPRO 2.0 instructor-advised cholesterol management measures, use the smart scale, and repeat the metabolic panel test over the course of a few months. Then, it can be considered as one of the best ways to reduce bad cholesterol levels.
Benefits of consuming almonds
Monitor blood sugar
Nuts are high in fiber, protein and good fats but low in carbs. Thus, they are the ideal choice for those suffering from diabetes. Another benefit of almonds is their unusually high level of magnesium.
Research shows that magnesium is linked to more than 300 bodily processes, including blood sugar regulation. A 2-ounce serving of almonds contains almost half that amount – 150 mg of this vital mineral. Notably, 25-38% of people with type 2 diabetes have low levels of magnesium. Addressing this deficiency dramatically lowers blood sugar levels and enhances insulin function.
When taking a magnesium supplement, people without diabetes also experience a significant improvement in insulin resistance. Therefore, one could conclude that magnesium-rich foods, such as almonds, may help prevent metabolic syndrome and type 2 diabetes, both of which are serious health problems.
blood pressure
The magnesium content in almonds can also contribute to lowering blood pressure. High blood pressure is one of the main causes of heart attacks, strokes, and kidney failure. Whether you are overweight or not, magnesium deficiency is linked to high blood pressure.
According to studies, treating magnesium deficiency may lead to a significant decrease in blood pressure. In addition, if you are not consuming nutrients to meet the recommended amount of magnesium in your diet, eating a few almonds each day can make a big impact.
LDL cholesterol oxidation
Adding almonds to your diet has benefits that go beyond just lowering LDL levels. In addition, they prevent LDL from oxidation, which is a critical stage in the onset of heart disease. Due to the double bond in the structure of the cholesterol molecule, oxysterols are produced. It occurs as a result of oxidation. These products are created during the manufacturing and processing of many widely consumed foods.
Oxidized LDL causes inflammation that causes atherosclerosis, or plaque buildup in the arteries. Additionally, oxidized cholesterol may promote the body’s production of stored triglycerides.
According to studies, the oxidation of cholesterol is prevented by the polyphenol antioxidants found in the skin of almonds. However, the effect can be more significant when used in combination with other antioxidants such as vitamin E. For example, one human study found that eating almonds as a snack for a month reduced levels of oxidized LDL cholesterol by 14%. Over time, this should lead to a lower chance of heart disease.
Weight loss
Nuts contain many complex nutrients that your body absorbs and breaks down. However, about 10% to 15% of the calories in nuts are not absorbed by your body. Furthermore, some research shows that eating nuts may slightly increase metabolism.
Nuts are a great supplement to a diet that effectively reduces body weight due to their satiating properties. Although they contain a lot of fat, almonds are an excellent weight loss food. The idea is to have a handful because they are very high in calories.
Brain health
L-carnitine and riboflavin, which are found in almonds, aid in the growth of brain tissue. Phenylalanine is an important molecule that supports the cognitive function of the brain, and almonds contain it.
Common wisdom states that your brain power can be increased by eating five almonds every morning. It is rich in vitamin E, which can delay memory loss by improving alertness and inhibiting cognitive decline. Alzheimer’s disease and other dementia disorders progress more slowly when vitamin E is present.
HealthifyMe note
Almonds are a type of tree nut that has been shown to prevent age-related brain impairment. The essential elements tocopherols, folic acid, mono- and polyunsaturated fatty acids, and polyphenols are all abundant in these nuts. This nut is great for your taste buds and supports a balanced diet, whether you are eating yogurt with a topping of almonds or drinking a glass of almond milk.
Fiber is a necessary component in the discussion of almond nutrition. Both soluble and insoluble fibers are found in almonds. Insoluble fiber gives your diet bulk and helps move food through your digestive system. In addition, you can reduce LDL (bad) cholesterol with soluble fiber and, as a result, regulate blood sugar levels. A handful of almonds (15-30g or 12-22 almonds) daily for four to 16 weeks may help reduce cholesterol.
caution
There are two types of allergy to almonds. Primary allergy, in which the body reacts negatively to food directly, is the most prevalent type of allergy. Symptoms from this type of allergy are usually more severe and can cause anaphylactic shock, which can be fatal.
Cross-reactivity is the root cause of secondary allergies, the second less common type. In this scenario, the consumer has hay fever and is allergic to birch pollen, among other things – a cross-reaction with certain compounds found in the nut results in an allergic reaction to the almond. Secondary allergies usually have milder symptoms, such as mouth swelling, itching, and outbreaks of hives.
You can experience allergic reactions even if you do not consume almonds directly. Almond oil is a common ingredient in various dishes, desserts, and pastries. In addition, various products such as soaps, shampoos, conditioners, etc. contain almond oil.
Read the ingredients list when using items that may include almond extracts, essences, or flavorings. If you are allergic to almonds, you can also experience an allergic reaction to these products.
When experiencing an allergic reaction, it is crucial to be aware of the signs of an almond allergy and to seek medical help as soon as possible.
conclusion
Almonds are rich in fiber, protein, healthy fats, magnesium, and vitamin E. Almonds are good for your health as they lower cholesterol, blood pressure, and blood sugar levels. In addition, it can reduce hunger and promote weight loss. Almonds are as close to a perfect food as you can get.
Almonds should not be eaten by those who are allergic to nuts. They often have similar results to other nuts. However, in some patients with breathing problems or anaphylaxis, symptoms may be severe.
In addition, you could develop hives or an itchy rash after a few hours. In such circumstances, you should seek medical advice immediately and avoid further consumption.
