You probably already keep a bag of almonds somewhere in the kitchen. Most of us grab them when we want a crunchy snack that feels less guilty than chips.
For anyone watching their cholesterol, the question is whether a daily handful actually does anything.
A new randomized controlled trial from Oregon State University's Linus Pauling Institute, published in Nutrition Research, suggests the answer is yes, at least for people with metabolic syndrome.
Adults who ate 2 ounces of almonds every day for 12 weeks ended the study with lower total cholesterol and lower LDL cholesterol than people who ate calorie-matched crackers.
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According to the Linus Pauling Institute, the drop was modest but consistent across participants.
Almonds nudge cholesterol down
Almonds carry a mix of nutrients that tend to pull in the same direction. They are rich in monounsaturated fats, fiber, and plant compounds that can shift how the body handles cholesterol. The result over weeks is less LDL circulating in the blood.
The dose in the trial was 2 ounces of whole, dry-roasted almonds, which works out to about 45 nuts and roughly 320 calories. That is larger than the one-ounce portion often shown on US nutrition labels.
The crackers in the control group matched the calories but not the fats, fiber, or vitamin E.
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The direction of effect is familiar. Welltica has previously summarized what dozens of cholesterol trials on almonds keep showing in people with and without metabolic risk.
Gut inflammation and vitamin E also improved
Beyond cholesterol, the researchers tracked markers of gut health.
Participants in the almond group had lower fecal calprotectin and myeloperoxidase, two markers of inflammation in the lining of the gut. Their vitamin E status also improved.
Vitamin E works as an antioxidant and anti-inflammatory nutrient in the body.
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According to Oregon State University, one ounce of almonds covers roughly half the daily value, and more than 90 percent of Americans fall short on vitamin E from food.
"Unless there is concern about nut allergies, it's easy to recommend a handful or two of almonds as a healthy snack, especially for people concerned about their metabolic disease risk."
Emily Ho, director of the Linus Pauling Institute, made the comment in the Oregon State announcement.
Metabolic syndrome affects nearly 40 percent of US adults. A person meets the definition when at least three of five markers are elevated, including abdominal obesity, high blood pressure, high blood sugar, low HDL cholesterol, or high triglycerides.
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The study did not test weight loss and found no change in body weight. Participants kept their total calorie intake steady and simply swapped one daily snack for almonds.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.