Blog: Almonds Research Blog
by RisingSun

Study: Almonds Reduce Cholesterol

Both almonds and walnuts have been shown to lower cholesterol. For example, a study published last fall in the journal Metabolism found that participants who followed a specific dietary plan high in heart-healthy foods, including almonds, decreased their LDL or “bad” cholesterol (since it can clog arteries) by 35 percent—in just two weeks. And a study published in 2002 in the journal Circulation found that participants who substituted a portion of almonds for their usual daily snacks reduced their LDL cholesterol by 9.4 percent and raised their HDL cholesterol (or “good” cholesterol, since it has been shown to protect against heart attacks) by 4.6 percent in four weeks.

Date:   2/27/2005 10:06:50 AM   ( 17 y ) ... viewed 3554 times

Data from a Harvard Nurses' Health Study in 1998 showed that women who consumed more than five ounces of nuts a week lowered their risk of heart disease by 35 percent, compared with women who rarely ate nuts. And another study done at Harvard's School of Public Health, published in the Archives of Internal Medicine in 2002, found that men who ate nuts at least twice a week had a 47 percent lower risk of sudden cardiac death compared with men who rarely or never consumed nuts.

“Nuts are also the best source for arginine, an amino acid that plays an important role in wound healing, detoxification reactions, immune functions and promoting the secretion of several hormones, including insulin and growth hormone,” says Murray.

Tip: Nuts are high in calories and fat, so eat only a small portion (23 almonds make up a serving).

Increased nut consumption associated with decreased risk of sudden cardiac death (by 47%)

One month diets (Circulation 2002)

74 g almonds per day vs. 37 g vs. low saturated fat muffin

Resulted in 10% decrease vs. 4% decrease vs. muffin

HDL also increased

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