Researchers at Pennsylvania State University recently confirmed the anti-cholesterol benefitsof almonds. Regular intake of a handful of almonds increased levels of mature HDL or "goodcholesterol" particles, which are associated with cardiovascular health, by 19 percent.
According to a study published on Friday, August 11 in the Journal of Nutrition, almonds maynot only increase blood levels of HDL (good cholesterol), but also boost the transport of badblood cholesterol to the liver.
Previous studies have already shown that the small oleaginous fruit -- which is not a true nut -- has the capacity to reduce blood levels of LDL (bad cholesterol), which is associated withincreased cardiovascular risk.
Over a period of six weeks, researchers at Pennsylvania State University monitored twogroups of patients with high levels of bad cholesterol. The first group of patients consumed 43 grams of almonds per day, whereas the members of the second group were given a bananamuffin.
At the end of each study period, the researchers measured the levels and functioning of HDLcholesterol in each participant, and compared these results with blood counts established atthe outset of the experiment.
"HDL is very small when it gets released into circulation,” study author Dr Kris-Etherton said. “It's like a garbage bag that slowly gets bigger and more spherical as it gathers cholesterolfrom cells and tissues before depositing them in the liver to be broken down.” On this journey, HDL particles grow bigger until they become mature.
The study highlighted a 19 percent increase in mature HDL particles in members of the grouptaking almonds. At the same time, participants whose weight was within normal ranges foundtheir bodies' ability to transport excess cholesterol to the liver improved by 6.4 percent.
Rich in magnesium (anti-spasmodic) and potassium (anti-fluid retention), almonds are ahealthy and filling snack rich in fiber and protein. A handful of ten almonds has approximately100 calories. The results of this study have been published in the Journal of Nutrition.
