Cholesterol-lowering effects of a specific snacking habit confirmed by research
In a groundbreaking study led by Professor Emily Ho, a distinguished professor at Oregon State University (OSU) and director of the Linus Pauling Institute, the benefits of daily almond consumption for adults with metabolic syndrome have been revealed. The study, published in Nutrition Research, found that a 12-week daily intake of approximately 45 almonds significantly improved key health markers.
The study recruited 77 adults aged between 35 and 60 with metabolic syndrome, a condition that increases the risk of heart disease, stroke, and diabetes. Participants were divided into two groups: one snacked on 320 calories of almonds, and the other on calorie-matched crackers lacking the nutritional benefits of almonds.
The results were striking. The almond group experienced significant declines in total cholesterol and LDL ("bad") cholesterol levels, which are crucial for reducing cardiovascular risk. This improvement was not observed in the control group.
Furthermore, the almond consumption was linked to improved gut health, as evidenced by reduced gut inflammation and better gut bacteria profiles. The almond snackers also showed an improved vitamin E status, a nutrient often limited in the population. This is particularly notable since almonds are a rich source of vitamin E, a potent antioxidant and anti-inflammatory nutrient.
In addition, there was a modest reduction in waist circumference observed among the almond snackers, indicating improved abdominal obesity measures. This suggests that swapping a usual snack with a handful of almonds could have significant health benefits.
Perhaps most reassuringly, the almond consumption did not lead to weight gain in the participants. In fact, the study found no significant changes in body weight or body mass index (BMI) in the almond group.
These findings underscore the potential of almonds as a beneficial daily snack for adults aged 35-60 with metabolic syndrome. Almonds, being a nutrient-dense snack, contain fibre, magnesium, and various phytochemicals with antioxidant and anti-inflammatory properties, which contribute to their health benefits.
Professor Emily Ho's research interests include the role of antioxidant nutrients like zinc in maintaining DNA integrity and cancer development. This study further emphasises the importance of nutrient-rich foods like almonds in maintaining overall health and wellbeing.
[1] [Link to the study] [2] [Link to OSU's Linus Pauling Institute] [3] [Link to the Nutrition Research journal]
- The study published in Nutrition Research, led by Professor Emily Ho at Oregon State University, discovered that daily consumption of approximately 45 almonds improves key health markers, particularly reducing total cholesterol and LDL ("bad") cholesterol levels.
- The health benefits of almonds were further highlighted in the study, as almond snackers showed improved gut health with reduced gut inflammation, better gut bacteria profiles, and an improved vitamin E status.
- Intriguingly, swapping a usual snack with a handful of almonds could lead to a modest reduction in waist circumference, indicating improved abdominal obesity measures.
- Professor Emily Ho's study found that the daily almond consumption did not lead to weight gain, adding to the convenience and appeal of almonds as a health-and-wellness-oriented snack.
- The nutrient-dense profile of almonds, containing fiber, magnesium, and various phytochemicals with antioxidant and anti-inflammatory properties, highlights their potential for long-term health benefits in adult diets, particularly for those with metabolic syndrome.
