How many almonds in a serving can help you lower LDL cholesterol & triglyceride levels?

In fact, we in India, conducted one of the first research studies way back in 2017 to show that almonds improve lipid and inflammatory parameters, the root cause of our non-communicable diseases. Titled “Effect of Almond Supplementation on Glycemia and Cardiovascular Risk Factors in Asian Indians in North India with Type 2 Diabetes Mellitus,” the study was spread over 24 weeks.

This study demonstrated that daily almond consumption at 20 per cent of total energy intake for 24 weeks helped improve anthropometric, glycaemic and lipid parameters. Whole almonds add protein, total dietary fibre, monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), vitamin E and potassium to your diet without increasing energy intake. Waist circumference and waist-to-height ratio (WhTR) decreased significantly after almond supplementation.

For every one per cent reduction in LDL, we saw a corresponding 1–2 per cent decrease in the risk of coronary heart disease (CHD). Results showed that almond supplementation resulted in a statistically significant decrease in levels of total cholesterol, LDL and Very Low Density Lipoproteins (VLDL) which carry triglycerides. In addition to improved lipid levels, the subjects demonstrated significant improvement in hs-CRP levels. Higher hs-CRP levels in Asian Indian men have been correlated with high fasting insulin levels and an increased risk of heart attacks. Also, people who have had a heart attack are more likely to have another heart attack if they have a high hs-CRP level. But their risk goes down when their hs-CRP level is in the typical range.

Of course, subsequently, early this year to be precise, we conducted another study to show that if you take 20 grams of almonds about 30 minutes before each of the three major meals of the day, then this collective pre-meal load of 60 gms can actually cut back your post-prandial blood glucose spike by 20 per cent. Almonds were chosen as a pre-meal load because of their familiarity among Indians, their concentration of MUFA, fibres and proteins. Pre-loading meals with nuts seems to be a promising strategy to roll back diabetes, particularly among those in the prediabetes stage, thereby limiting the risk of cardiovascular diseases. All you need are a handful or 28 g of almonds, or roughly 23 nuts, and have them raw, unsalted and dried.