Daily Almond Routine Supports Better Cholesterol Levels
Nutrition specialists say that eating 20 to 30 grams of almonds each day can support healthier cholesterol levels. This simple habit may lower LDL while helping maintain HDL. Therefore, adding almonds to your routine can become an easy step toward better heart health.
Dr. Dao Thi Yen Thuy from Tam Anh General Hospital explains that almonds contain soluble fiber that slows cholesterol absorption. During digestion, this fiber forms a soft gel that carries cholesterol and bile acids out of the body. As a result, the liver uses circulating cholesterol to create new bile acids, which helps reduce LDL levels.
She also highlights the benefits of vitamin E and antioxidants in almonds. These nutrients can reduce oxidative stress and long-term inflammation. Both issues often contribute to blood lipid disorders and several heart conditions.
In addition, almonds provide healthy fats, mainly monounsaturated and polyunsaturated fats. These fats support strong cell walls and help regulate blood sugar. This can benefit people managing lipid disorders or those at risk of developing diabetes.
Dr. Thuy suggests pairing almonds with leafy greens, fatty fish, and whole grains. These foods work well together and help maintain balanced blood lipid levels.
Simple Ways to Use Almonds
Experts say almonds make a convenient snack that fits into a busy day. You can also mix them with yogurt or salads. Their steady energy release may reduce sugar cravings and support a healthy weight.
However, almonds contain many calories, so portion control matters. People watching their weight, especially those living with heart concerns, should track their intake carefully.
Heart Health Beyond Diet
Improving cholesterol involves more than smart food choices. Dr. Thuy encourages regular exercise, good sleep, and limited sugar and unhealthy fats. These habits strengthen long-term heart health.
She also advises people with high cholesterol, sudden weight changes, frequent tiredness, or a family history of heart disease to seek medical guidance. A personalized plan can make progress easier and safer.
