Almonds may improve cholesterol levels. A number of small studies have found that eating an almond-rich diet can reduce "bad" LDL cholesterol, total cholesterol and oxidized LDL cholesterol, which is particularly harmful to heart health (14, 15, 16).
However, many of these studies used a small number of participants. One larger study combined the results of five other studies and concluded that the evidence isn't strong enough to suggest that almonds definitively improve cholesterol (17).
Nevertheless, almonds consumed as part of a low-calorie diet may aid weight loss and lower blood pressure in people who are overweight or obese (18, 19).
In addition, eating a meal with one ounce (28 grams) of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in diabetics. However, there is no significant reduction in healthy people (20).
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