Eating 20–30 grams of almonds a day, or about 15–20 nuts, can help lower low-density lipoprotein (LDL), the “bad” cholesterol, while supporting levels of high-density lipoprotein (HDL), or “good” cholesterol.
Dr. Dao Thi Yen Thuy, head of the Dietetics and Nutrition Department at Tam Anh General Hospital in Ho Chi Minh City, said almonds are rich in soluble fiber, which reduces cholesterol absorption in the gut. When fiber forms a gel in the digestive tract, some cholesterol and bile acids are trapped and excreted. The body then uses circulating cholesterol to make new bile acids, which helps lower LDL, she explained.
Almonds’ vitamin E and other antioxidants also help reduce oxidative stress and chronic inflammation, factors linked to dyslipidemia and heart disease.
The monounsaturated and polyunsaturated fats in almonds help stabilize cell membranes and may aid blood-sugar control, an important benefit for people with lipid disorders or prediabetes.
Dr. Thuy recommends combining a daily almond snack with a diet rich in leafy vegetables, fatty fish and whole grains to improve blood-lipid profiles.
Almonds also make a convenient between-meal snack and pair well with yogurt or salads. They provide sustained energy and can help curb cravings for sweets, which may support weight management when consumed in moderation.
However, almonds are calorie-dense, so people who are monitoring their weight or have cardiovascular conditions should pay attention to portion sizes to avoid excess calorie intake.
Regular physical activity, sufficient sleep, and limiting added sugars and unhealthy fats are also crucial to improving lipid levels and reducing heart-disease risk, according to Thuy.
Those with high cholesterol, unexplained weight gain, persistent fatigue or a family history of heart disease should consult nutrition and cardiology specialists for individual risk assessment and a tailored diet plan, she added.
