Nutrition specialists recommend that consuming 20 to 30 grams of almonds daily — roughly 15 to 20 almonds — can significantly reduce LDL (bad cholesterol) while supporting HDL (good cholesterol). This makes almonds an easy and effective addition to a heart-healthy diet.
Dr. Dao Thi Yen Thuy, a nutritionist at Tam Anh General Hospital in Vietnam, explains that almonds are high in soluble fiber, which slows cholesterol absorption in the intestines.
During digestion, this fiber forms a gel-like substance that binds some cholesterol and bile acids, helping the body excrete them. As a result, the liver uses circulating cholesterol to produce new bile acids, which lowers LDL levels.
In addition, almonds are rich in vitamin E and antioxidants, which reduce oxidative stress and chronic inflammation — key contributors to blood lipid disorders and heart disease.
Dr. Thuy notes that almonds also contain healthy fats, primarily monounsaturated and polyunsaturated fats, which strengthen cell membranes and help regulate blood sugar. These benefits are particularly helpful for individuals with lipid disorders or pre-diabetes.
To maximize benefits, Dr. Thuy recommends pairing almonds with leafy vegetables, fatty fish, and whole grains to support balanced blood lipid levels. Almonds can be eaten as a light snack or incorporated into yogurt and salads. Their slow-releasing energy can help curb sugar cravings and support healthy weight management.
However, she cautions that almonds are calorie-dense, and individuals — especially heart patients — should monitor portion sizes carefully.
Dr. Thuy emphasizes that improving blood lipid balance requires more than just diet. Regular physical activity, sufficient sleep, and limiting sugar and unhealthy fats are essential for lowering cholesterol and preventing heart disease.
She also advises people with high cholesterol, unexplained weight gain, persistent fatigue, or a family history of heart disease to consult healthcare professionals for a personalized diet plan. By combining these lifestyle measures with daily almond consumption, individuals can effectively support cardiovascular health and maintain balanced blood lipid levels.
