The #1 Nut If You’re Trying to Reduce Your Cholesterol

According to the Centers for Disease Control and Prevention, 10% of Americans over the age of 20 have high cholesterol. That can spell trouble for their heart health. Here’s why: when blood cholesterol rises, it can build up along the arteries’ inner lining, narrowing them and setting the stage for heart disease or stroke. 

Now for the good news. Certain foods may help lower cholesterol levels, like nuts. While all nuts are a win when it comes to managing cholesterol, one stands out among the rest, namely almonds. Research reveals that eating roughly 1.5 ounces of almonds per day may significantly lower total cholesterol and LDL cholesterol (that’s the harmful kind linked to cardiovascular disease). Intrigued? Read on to learn why dietitians say almonds are the best nut for lowering cholesterol and improving heart health. 

How Almonds May Help Reduce Cholesterol

They Provide Fiber

Fiber may be best known for digestive health. But soluble fiber, found in almonds, can help lower cholesterol. It does this by binding to cholesterol in the gut and whisking it out of the body, explains Megan Huff, RDN, LDN.  Almonds are a good source of fiber, boasting 3 grams of fiber per ounce (about 28 pieces). That’s roughly 11% of the 28-gram Daily Value for this under-consumed nutrient.

They Contain Plant Sterols

Almonds also contain compounds called plant sterols that may block cholesterol absorption in the gut, explains Michelle Routhenstein, M.S., RD, CDCES., Plant sterols have a similar structure to cholesterol. So, they compete with cholesterol for absorption in the digestive tract. This, in turn, reduces the amount of cholesterol, including harmful LDL cholesterol, in the bloodstream.

They’re Low in Saturated Fat

The type of fat we consume can have a substantial impact on our cholesterol levels. Saturated fat, found in large quantities in red and processed meat, lard, ghee and full-fat dairy, can raise LDL cholesterol. On the opposite end of the spectrum are unsaturated fats from foods like nuts, seeds, avocados, fatty fish and olive and vegetable oils. These heart-friendly fats are linked to lower LDL levels. And almonds are filled with them. In fact, 88% of the fat in almonds is unsaturated. At the same time, these heart-healthy nuts are remarkably low in saturated fat, with only 1 gram per ounce. 

They’re an Excellent Source of Vitamin E

Another reason almonds are considered the cream of the crop for cholesterol management is their rich vitamin E content. One ounce of almonds delivers an impressive 45% of the DV for vitamin E. Research has linked higher vitamin E intakes to lower total and LDL cholesterol and higher levels of favorable HDL cholesterol. Vitamin E is also a potent antioxidant that may protect LDL cholesterol from oxidation, which can trigger plaque formation in the blood vessels. Over time, plaque can narrow the arteries and lead to atherosclerosis, says Routhenstein. 

Other Strategies to Improve Cholesterol

• Think Fiber. Almonds alone can’t lower cholesterol levels. For better cholesterol, Huff recommends eating a variety of fiber-rich foods such as veggies, fruits, legumes and whole grains. And make sure to include soluble fiber, which binds to cholesterol, helping remove it from the body. Top sources include oats, barley, beans, apples and pears.
• Load Up on Anti-Inflammatory Foods. Routhenstein notes that inflammation worsens cholesterol’s impact by promoting plaque buildup. “Focus on a nutrient-rich diet with plenty of fruits, vegetables, healthy fats and gut-friendly foods like fermented items, such as yogurt and kefir,” she says.
• Stay Active. Regular physical activity strengthens the heart, improves the elasticity of blood vessels and supports healthy blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic activity per week and include muscle-strengthening exercises at least twice weekly.
• Keep Tabs on Alcohol. The occasional cocktail or glass of wine won’t hurt you. However, recent evidence suggests that heavier drinking may raise LDL cholesterol. It can also increase levels of blood fats called triglycerides. So, stick with the American Heart Association guidelines of no more than two drinks per day for men or one for women.
• Avoid Smoking. Smoking can lower beneficial HDL cholesterol, raise triglycerides, promote plaque buildup and increase the likelihood of blood clots. If you smoke, talk to your doctor about ways to decrease your tobacco use while striving to quit eventually.
• Get Your Cholesterol Checked. You can’t know if you have high cholesterol unless you have your numbers checked. So, make sure to have your blood cholesterol tested every four to six years (or more often if you have a family history of high cholesterol).

Our Expert Take

Nuts are a fantastic food for lowering cholesterol. But dietitians say if you have to pick just one type of nut, make it almonds. These tasty nuts are filled with a heart-healthy mix of fiber, unsaturated fats and vitamin E. They also contain plant sterols, which help block cholesterol absorption. Keep in mind that almonds alone can’t lower cholesterol levels. So, be sure to incorporate a variety of heart-healthy lifestyle strategies, including eating a balanced diet rich in fiber and anti-inflammatory foods, staying active, going easy on alcohol and avoiding smoking.