Eat Almonds, Boost Your 'Good' Cholesterol
Regularly eating almonds can help boost blood levels of high-density lipoprotein – HDL, or “good” cholesterol – and improve the way the substance removes harmful cholesterol from the body, suggests a small study conducted by researchers at Penn State. This study supports earlier research indicating almonds can help reduce LDL (“bad”) cholesterol.
For the study, 48 men and women with high cholesterol participated in two six-week diet programs in which their diet was identical, except for one snack. During one study period, participants ate 43 grams of almonds (about a handful), and during the other, they had a banana muffin instead. Researchers discovered that HDL levels improved by about 19 percent when participants ate the almonds. Results of the study were published in Nutrition.
While almonds don’t eliminate high cholesterol or heart disease risk, the researchers said, they can be a healthy snack that provides good fats, vitamin E, and fiber.