Daily consumption of almonds may aid in lowering cholesterol levels, according to research findings
In a groundbreaking study led by Oregon State University (OSU), researchers have found that consuming approximately 2 ounces of almonds daily can deliver significant health benefits, particularly for individuals with metabolic syndrome. This condition, which increases the risk of cardiovascular disease, type 2 diabetes, and cognitive decline, was the focus of the 12-week randomized clinical trial.
The key benefits reported include improved cholesterol levels, better metabolic health markers, enhanced antioxidant status, and improved gut health. Daily almond consumption led to significant reductions in total cholesterol and LDL ("bad") cholesterol, critical markers for cardiovascular health. Participants also showed a reduction in waist circumference, indicating decreased abdominal obesity, a core component of metabolic syndrome.
Blood levels of vitamin E, an antioxidant with anti-inflammatory properties, increased significantly, supporting heart, nerve, and muscle function. Moreover, signs of reduced gut inflammation were observed, suggesting that almonds may positively affect gut microbiome and reduce chronic inflammation linked to metabolic syndrome.
The study compared adults aged 35-60 with metabolic syndrome who either consumed almonds or calorie-matched crackers without the beneficial nutrients found in almonds. The almond group showed better cardiometabolic and gut health outcomes, highlighting almonds’ rich content of heart-healthy monounsaturated and polyunsaturated fats, fiber, polyphenols, and micronutrients like biotin, copper, and potassium.
Almonds, which come from the Prunus dulcis tree, are primarily produced in California, US. They are high in monounsaturated fats, fibre, protein, and various vitamins and minerals. They can be purchased raw or roasted and are also processed into various products like almond milk, oil, flour, paste, butter, and marzipan.
In Kenya, almond products are perceived as premium and health-conscious foods, often associated with luxury and wellness. They are available in the country, both online and in physical shops, with prices varying depending on brand, quantity, and whether the almonds are raw, roasted, or processed. Despite their health benefits, almonds are relatively expensive compared to other nuts, which can limit accessibility for some consumers.
Professor Emily Ho, co-author of the study, reported significant health improvements in the group consuming almonds. The study involved 77 adults who had metabolic syndrome, and despite the almond snack not causing any weight gain, there was a modest decrease in waist circumference among participants. In the group consuming almonds, there were also positive changes in gut health, such as reduced inflammation and an improved balance of gut bacteria.
References: [1] [Oregon State University News Release](https://news.oregonstate.edu/news/oregon-state-university-study-finds-daily-almond-consumption-lowers-risk-cardiovascular-disease) [2] [Nutrition Research](https://www.sciencedirect.com/science/article/pii/S0271531718305214) [3] [American Heart Association](https://www.heart.org/en/news/2018/03/26/almonds-may-help-lower-risk-of-cardiovascular-disease) [4] [Linus Pauling Institute](https://lpi.oregonstate.edu/mic/food-safety/almonds)
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