- Almonds
Almonds are incredibly nutrient-dense, boasting many vitamins and minerals crucial to heart health.
They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease.
Research suggests that eating almonds can have a powerful effect on your cholesterol levels.
One study involving 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for 6 weeks reduced belly fat and levels of LDL (bad) cholesterol, two risk factors for heart disease.
The research also shows that eating almonds is associated with higher levels of HDL (good) cholesterol, which can help reduce plaque buildup and keep your arteries clear.
Remember that while almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight.