Assessing the effects of consuming almonds on fasting blood lipid levels

A review published in the Journal of Nutritional Science reported that consumption of almonds improves blood lipid levels. The systematic review and meta-analysis aimed to determine the effects of almond consumption on blood lipid levels.

• The researchers assessed the changes in blood lipid levels, such as total cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, and triglycerides.
• The analysis included a total of 18 previously published randomized controlled trials with a total of 837 participants.
• The results showed that almond consumption significantly reduced total cholesterol, LDL cholesterol, and triglyceride levels, while HDL cholesterol was not affected.
• Data gathered from all studies showed that the reduction in total cholesterol was 0.153 millimoles per liter (mmol/L).
• The participants of the studies experienced a 0.212 mmol/L reduction in total cholesterol when they consumed at least 45 grams (g) of almonds per day.
• A larger almond consumption results in a greater total cholesterol reduction.
• In people with high total cholesterol levels, almond consumption caused a reduction of 0.271 mmol/L in total cholesterol. This suggests that the effects of almonds on total cholesterol levels are the greatest in this population.
• Almond consumption reduced LDL cholesterol by 0.124 mmol/L.
• When participants consumed at least 45 g of almonds, a 0.132 mmol/L reduction in LDL cholesterol was seen.
• In participants with high LDL cholesterol levels, consuming at least 45 g of almonds led to a 0.158 mmol/L decrease in LDL cholesterol.

These findings support the claim that consumption of nuts lowers heart disease risk. Overall, the researchers suggest that nuts, particularly almonds, should be part of a healthy diet to maintain healthy blood lipid levels and to reduce heart disease risk.

Read the full text of the study at this link.

To read more studies on foods that enhance cardiovascular health, visit ReverseHeartDisease.news.

Journal Reference:

Musa-Veloso K, Paulionis L, Poon T, Lee HY. THE EFFECTS OF ALMOND CONSUMPTION ON FASTING BLOOD LIPID LEVELS: A SYSTEMATIC REVIEW AND META-ANALYSIS OF RANDOMISED CONTROLLED TRIALS. Journal of Nutritional Science. 16 August 2016; 5. DOI: 10.1017/jns.2016.19