How do Almonds Help Lower Cholesterol?

Cholesterol is a fatty substance which is insoluble in water. Your body prepares it in the liver and intestines. You also get cholesterol from various food sources. Cholesterol is involved in important bodily functions like cell building activities and hormone production. However, high level of cholesterol in blood is not good for health.

This is because the excess amount of cholesterol gets deposited on the walls of the arteries in the form of plaque. This leads to narrowing down of the blood vessels, which in turn affects normal blood supply to various organs including brain and heart. This increases the chances of life-threatening conditions like heart attack and stroke.

There are a variety of nuts that are good for heart health. However, several research studies have proved that maximum benefits can be derived from almonds. Basically, the almond is the seed of the fruit of the almond tree.

It is a rich source of several valuable nutrients like vitamin E, protein, fiber, essential fatty acids, important minerals like magnesium and potassium, etc. All these nutritional components help in many different ways in lowering cholesterol.

There are two different types of cholesterol - one is low-density lipoproteins or LDL and the other is high-density lipoproteins or HDL. LDL is considered as bad for health because it undergoes oxidation to form a sticky substance that tends to get deposited on the artery walls easily, while HDL is not harmful and is referred to as 'good' cholesterol.

Vitamin E present in almonds acts as an antioxidant and interacts with LDL molecules and prevents their oxidation. Thus, it controls additional plaque build up in the arteries to a great extent and brings about improvement in the condition of the lining of the artery walls.

Almonds contain plenty of monounsaturated fats, which is a good quality fat. These fatty components have the natural ability to lower the level of harmful LDL and increase the 'good' cholesterol levels in the body. The positive effects of the monounsaturated fats can be observed only when you cut down on the consumption of saturated fats. Therefore, you should replace the foods that are high in saturated fats like margarine, butter or cheese with almonds.

Almonds are a good source of both soluble as well as insoluble dietary fiber. The soluble fiber obtained from almonds plays a major role in reducing blood cholesterol. During digestion of food, bile acids break down the molecules of fatty substances of the food and help in their digestion and absorption in the body.

The soluble fiber forms chemical bonds with the cholesterol inside the intestines and facilitates its expulsion during bowel movements. This way, some amount of cholesterol is eliminated from the body.

Plant sterols in almonds lessen cholesterol in the body. Plant sterols, also known as phytosterols, are naturally occurring chemical compounds, which are found in plants. Basically, it competes with the cholesterol in the gastrointestinal tract and stops it from getting absorbed into the body. Thus, it helps to control total cholesterol level in the body.

There are a number of other beneficial effects of almonds on the cardiovascular system. Arginine is an amino acid found in almonds and is highly effective for reducing the plaque deposits inside the arteries. This prevents stiffening up of the arteries and makes them more flexible.

The almond is a plant-based source of omega-3 essential fatty acids that can lower triglyceride fats in the bloodstream and prevent you from its ill effects like atherosclerosis or hardening of the arteries. Magnesium helps in relaxing the blood vessels and improves blood flow through them. Potassium found in almonds helps to maintain blood pressure.

Thus, you can see that crunchy and delicious almonds help you in so many ways to make your heart healthy. You can munch a handful of raw almonds as snack food daily. Or else, add some chopped almonds in yogurt and have it. You can also add it to salads and various other recipes too. However, restrain yourself from eating too much as it is high in calories and can lead to weight gain.