Eating 15–20 Almonds Daily Can Help Lower Bad Cholesterol, Experts Say

Islamabad (Qudrat Daily) — Health and nutrition experts recommend consuming 20–30 grams of almonds daily, roughly 15–20 nuts, to help reduce LDL or “bad” cholesterol, while maintaining healthy HDL levels.

Dr. Dao Thi En Thoi, a nutrition specialist at Tam Anh General Hospital in Vietnam, explained that almonds are rich in soluble fiber, which reduces cholesterol absorption in the intestines. As the fiber forms a gel in the digestive system, it binds with cholesterol and bile acids, which are then excreted. The body uses circulating cholesterol to produce new bile acids, thereby lowering LDL levels.

Almonds also contain vitamin E and other antioxidants that help reduce oxidative stress and chronic inflammation — key factors linked to blood fat disorders and heart disease. The healthy fats in almonds, including monounsaturated and polyunsaturated fats, strengthen cell walls and help regulate blood sugar, benefiting those with lipid imbalances or pre-diabetes.

Dr. Thoi suggested pairing almonds with leafy greens, fatty fish, and whole grains to improve blood fat levels. Almonds can be eaten as a healthy snack, added to yogurt or salads, and provide long-lasting energy, reducing cravings for sugary foods and helping maintain weight.

However, she cautioned that almonds are calorie-dense, so people watching their weight or with heart conditions should monitor portion sizes. Regular exercise, adequate sleep, and limiting sugar and unhealthy fats are essential for maintaining healthy blood lipid levels and reducing heart disease risk.

Individuals with high cholesterol, rapid weight gain, persistent fatigue, or a family history of heart disease are advised to consult experts for personalized dietary guidance.