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Research Reveals How This Easy Snack Habit Can Lower Your Cholesterol

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Consuming 50g of almonds (approximately 45 nuts) each day can boost your cholesterol levels and provides numerous metabolic advantages.

This information comes from a recent study conducted by Oregon State University (OSU). The findings were published in Nutritional research.

Researchers engaged 77 adults aged 35-60 in a 12-week clinical trial, where participants snacked daily on either 320 calories of almonds or crackers.

All subjects had metabolic syndrome, characterized by various risk factors for chronic illnesses such as heart disease and type 2 diabetes. This includes conditions like excess abdominal fat, elevated blood pressure, high blood sugar levels, low “good” cholesterol, and high triglyceride levels.

Professor Emily Ho, a co-author of the study and director of the Linus Pauling Institute at OSU, noted in BBC Science Focus that almond consumption reduces cholesterol levels, particularly LDL cholesterol (“bad” cholesterol), enhances gut health, decreases inflammation, and improves gut microbiota.

“The control group that consumed crackers didn’t show the same positive outcomes,” she stated. “Eating almonds did not lead to weight gain; in fact, there was a minor reduction in waist circumference and an improvement in vitamin E levels among participants, which is vital for the population.”

Vitamin E is an essential nutrient crucial for the proper functioning of various organs, nerves, and muscles, as well as for reducing blood clotting; however, many individuals in the UK and the US fail to consume sufficient amounts of vitamin E in their diets.

Participants who consumed almonds daily experienced numerous benefits for their metabolic health – Credit: Limpido via Getty

“Almonds are packed with various bioactive compounds, including essential vitamins and minerals like vitamin E and magnesium, along with fiber and numerous polyphenols that possess antioxidant and anti-inflammatory properties. They are truly nutritious snacks.”

She emphasized that substituting your usual snack with a handful of almonds can yield substantial health benefits, especially when included in a balanced and varied diet.

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About our experts

Emily Ho is a prominent professor at Oregon State University and director of the Linus Pauling Institute. Her research focuses on antioxidants, gene expression, and dietary chemoprevention strategies, particularly investigating the role of antioxidant nutrients such as zinc in maintaining DNA integrity and the development of cancer.

Source: www.sciencefocus.com

New study shows how this easy snack habit can boost your cholesterol levels

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Exciting news for pecan enthusiasts: these tasty nuts may be even more beneficial for your health than previously thought. Swapping out your usual snacks for pecans could be a smart move for your overall well-being.

A recent study revealed that incorporating pecans into your daily snack routine can lead to improvements in cholesterol levels and enhance the quality of your diet. The research, as featured in the American Journal of Clinical Nutrition, focused on adults dealing with or at risk for metabolic syndrome—a condition that raises the likelihood of developing type 2 diabetes or heart-related issues.

Participants in a 12-week study were split into two groups: one replaced their usual snacks with 57g of pecans daily, while the other maintained their regular diet. The outcome? Those snacking on pecans experienced a reduction in total cholesterol, LDL cholesterol (commonly known as “bad” cholesterol), and non-HDL cholesterol.

Lowering LDL levels and improving the HDL to total cholesterol ratio are crucial steps in reducing the risk of heart disease. Dr. Christina Petersen, an associate professor of nutrition science from Pennsylvania, highlighted the benefits of substituting typical snacks with pecans for heart health.

Participants who replaced regular snacks with 57g of pecans per day saw improvements in their cholesterol levels and overall diet quality. – Getty

The study involved 138 adults aged 25 to 70, all meeting criteria for metabolic syndrome, such as obesity, low HDL, and hypertension. Results showed enhanced adherence to the Dietary Guidelines for Americans and a higher consumption of plant protein and seafood among those who opted for pecans as snacks.

While weight gain was observed in the pecan group compared to the non-pecan group, the cholesterol-lowering benefits of pecans remained unaffected. According to the researchers, additional guidance on calorie intake could help achieve a balance between energy consumption and pecan nutrition.

In conclusion, making the switch to pecans from less nutritious snacks can have a positive impact on heart health and overall dietary patterns. It’s important to be mindful of calorie intake while enjoying the benefits of these nutritious nuts.

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Source: www.sciencefocus.com