Does almond milk lower cholesterol. Almond Milk: A Simple Way to Lower Cholesterol and Improve Heart Health

20.09.202321.06.2023 by alexxlab

How does almond milk help reduce cholesterol levels. What are the benefits of almond milk for heart health. Is almond milk better than cow’s milk for managing cholesterol. How do plant sterols in almond milk affect cholesterol absorption. Can almond milk be part of a heart-healthy diet.

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The Cholesterol-Lowering Properties of Almond Milk

Almond milk has gained popularity as a plant-based alternative to dairy milk, but its benefits extend beyond being a vegan-friendly option. One of the most significant advantages of almond milk is its potential to help lower cholesterol levels. But how exactly does almond milk contribute to better heart health?

Plant Sterols: The Key to Almond Milk’s Cholesterol-Lowering Power

Almonds, and by extension almond milk, contain plant sterols, also known as phytosterols. These compounds play a crucial role in blocking the absorption of cholesterol and bile acid in the body. By limiting the amount of cholesterol that enters your system, plant sterols can effectively help reduce overall cholesterol levels.

Plant sterols compete with cholesterol for absorption in the digestive system
They help remove excess cholesterol as waste
Consuming plant sterols can lead to improved cardiovascular health

Beyond cholesterol management, plant sterols have been associated with other health benefits, including the potential prevention of diabetes, obesity, and certain types of cancer.

Comparing Almond Milk to Dairy Milk: A Nutritional Perspective

When it comes to cholesterol management, how does almond milk stack up against traditional cow’s milk? Let’s break down the nutritional differences:

Almond Milk Nutritional Profile (per 8 oz serving, unsweetened):

Calories: Approximately 30
Total Fat: 3g (no saturated or trans fats)
Cholesterol: 0mg
Calcium: 63% higher than fat-free cow’s milk
Vitamin E: Rich source
Protein: 1g
Potassium: 170mg

Fat-Free Cow’s Milk Nutritional Profile (per 8 oz serving):

Calories: Approximately 80
Total Fat: 0g
Cholesterol: 4.8mg
Protein: 8g
Potassium: 382mg

While cow’s milk does offer higher protein and potassium content, almond milk shines in its lack of cholesterol and saturated fats, making it an excellent choice for those looking to manage their cholesterol levels.

The Role of Unsaturated Fats in Cholesterol Management

Almond milk contains 3g of total fat per serving, but it’s important to note that these are primarily mono- and polyunsaturated fatty acids. These types of fats have been shown to have beneficial effects on cholesterol levels when used to replace saturated and trans fats in the diet.

How Do Unsaturated Fats Help Lower Cholesterol?

Studies have demonstrated that replacing saturated and trans fats with unsaturated fats can help lower LDL (low-density lipoprotein) cholesterol levels in the blood. This substitution not only helps manage cholesterol but also contributes to reducing the risk of cardiovascular disease, including atherosclerotic heart disease, and helps lower inflammation in the body.

The Mediterranean Diet, known for its heart-healthy benefits, incorporates higher levels of mono- and polyunsaturated fats while limiting saturated and trans fats. Almond milk fits well into this dietary pattern, making it a valuable addition to a heart-healthy eating plan.

Almond Milk and LDL Cholesterol Reduction

Low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol, is a primary target for those looking to improve their cardiovascular health. Almond milk has shown promise in helping to reduce LDL cholesterol levels.

Research on Almonds and Cholesterol

A study conducted on healthy adults revealed that consuming 66g of almonds or almond oil daily for six weeks resulted in a 6% reduction in LDL cholesterol levels. This finding suggests that incorporating almond products, including almond milk, into one’s diet could have a positive impact on cholesterol management.

The polyunsaturated fatty acids found in almond milk are particularly effective at reducing LDL cholesterol. According to the American Heart Association, these fats not only help lower LDL levels but also contribute to reducing the risk of heart disease and stroke.

Additional Health Benefits of Almond Milk

While its cholesterol-lowering properties are impressive, almond milk offers a range of other health benefits that make it a valuable addition to a balanced diet.

Fiber Content and Cholesterol Management

Almond milk contains a small amount of fiber, which can play a role in cholesterol management. Fiber helps reduce the body’s ability to absorb cholesterol and instead aids in its elimination. This dual action of providing beneficial fats and fiber makes almond milk a powerful ally in the fight against high cholesterol.

Heart Health and Regular Nut Consumption

Studies have consistently shown that regular consumption of nuts, including almonds, is linked to a lower risk of heart disease. The high content of healthful fats, particularly polyunsaturated fats, is believed to be a key factor in this protective effect.

Incorporating Almond Milk into a Heart-Healthy Diet

Given its nutritional profile and potential health benefits, almond milk can be an excellent addition to a heart-healthy diet. Here are some ways to incorporate almond milk into your daily routine:

Use it as a base for smoothies
Pour it over whole-grain cereals
Use it in cooking and baking as a dairy milk substitute
Enjoy it on its own as a refreshing beverage
Add it to coffee or tea as a creamer alternative

When choosing almond milk, opt for unsweetened varieties to avoid added sugars. Also, look for fortified options to ensure you’re getting essential nutrients like calcium and vitamin D, which are naturally present in dairy milk but often added to plant-based alternatives.

Potential Considerations When Consuming Almond Milk

While almond milk offers numerous benefits, it’s important to consider a few factors when incorporating it into your diet:

Protein Content

Almond milk is significantly lower in protein compared to cow’s milk. If you’re relying on milk as a primary source of protein, you may need to compensate with other protein-rich foods in your diet.

Allergies

Individuals with nut allergies should avoid almond milk and opt for other plant-based alternatives like soy milk or oat milk.

Environmental Considerations

The production of almond milk requires a significant amount of water. If environmental impact is a concern, you might want to research sustainable almond farming practices or consider rotating between different plant-based milk alternatives.

The Future of Almond Milk in Cholesterol Management

As research continues to explore the health benefits of plant-based diets and alternative milk options, almond milk’s role in cholesterol management and overall heart health is likely to become even more pronounced. Future studies may uncover additional benefits or provide more detailed insights into the mechanisms by which almond milk affects cholesterol levels.

Ongoing Research and Potential Discoveries

Researchers are continually investigating the effects of various plant-based foods on cardiovascular health. Some areas of ongoing study include:

The long-term effects of almond milk consumption on cholesterol levels
The potential synergistic effects of combining almond milk with other heart-healthy foods
The impact of different almond milk processing methods on its nutritional profile and health benefits
The role of almond milk in overall dietary patterns and its effects on various health markers

As our understanding of nutrition and its impact on health continues to evolve, almond milk stands out as a promising option for those looking to manage their cholesterol levels and improve their overall cardiovascular health. By incorporating this plant-based milk into a balanced diet and healthy lifestyle, individuals can take a proactive step towards better heart health and potentially reduce their risk of cardiovascular disease.

Is Almond Milk Good for Cholesterol? (Lower Your Levels)

Almond milk is popular plant-based milk that is often touted for its health benefits.

This dairy-free milk alternative is becoming increasingly popular due to its low-calorie count and vegan-friendly nature. But can this nut milk help with more than just dietary restrictions?

Is almond milk good for cholesterol?

The short answer is yes.

Almond milk is an excellent choice if you are concerned about your cholesterol. It has zero saturated fat and can help lower low-density lipoproteins “bad” cholesterol.

Read on for an in-depth breakdown of how almond milk can help your cholesterol levels.

Table of Contents

How Does Almond Milk Help Cholesterol?

According to Harvard, almonds contain plant sterols, which can help to block the absorption of cholesterol and bile acid.

This can potentially reduce cholesterol levels by limiting the amount of cholesterol that can enter your body.

Plant sterols, also referred to as phytosterols, are naturally found in almonds and almond milk.

Phytosterols have been proven to help control blood cholesterol levels and reduce your risk for heart disease, stroke and heart attack.

Expert Insight

Almond milk can definitely be included in one’s diet without worsening cholesterol levels.

This is because regular, unsweetened almond milk does not contain any cholesterol. Almond milk is also lower in calories then a glass of 2% or even fat free cow’s milk.

For instance, per eight ounce serving, unsweetened almond milk contains ~30 calories, 3g total fat (none of which are from saturated or trans fats), and 0mg cholesterol.

Compare this to fat free cow’s milk which has about 80 calories, 0g total fat, and 4. 8 mg cholesterol. Fortified almond milk is also 63% higher in calcium compared to fat free milk and is rich in vitamin E.

The only areas that cow’s milk outshines almond milk are in the amount of protein and potassium per serving (almond milk has 1g versus 8g protein in cow’s milk and 170 mg potassium versus 382 mg potassium in cow’s milk).

However if your goal is to keep dietary cholesterol intake low, almond milk is a great choice.

And even though almond milk does have 3g of total fat, this is in the form of mono- and polyunsaturated fatty acids.

Studies show that replacing saturated and trans fats in your diet with unsaturated fats such as these can help lower LDL cholesterol levels in your blood.

By accomplishing this, you’re also reducing your risk of cardiovascular disease, including atherosclerotic heart disease and also lowering inflammation. An example of this type of eating style is the Mediterranean Diet, which is higher in mono- and polyunsaturated fats and low in saturated and trans fats.

Kiran Campbell, RD

Registered Dietitan & Creator at Kiran Campbell Nutrition

How Do Plant Sterols Work?

Phytosterols are plant compounds that structurally resemble cholesterol and can compete with cholesterol for absorption in the digestive system.

When your body processes phytosterols instead of the cholesterol, some cholesterol is removed as waste, resulting in lower cholesterol levels and improved cardiovascular health.

Consuming plant sterols can also assist in the prevention of diabetes, obesity and cancer.

Check out this video for a deeper explanation of plant sterols and how they can help your cholesterol.

Is Almond Milk Good For Lowering High Cholesterol?

Yes, If you are working towards lowering your cholesterol, this is a great milk to implement into your diet. Almond milk is rich in polyunsaturated fatty acids, which have been shown to reduce low-density lipoproteins (LDL), the “bad” cholesterol.

A study in healthy adults showed that eating 66g of almonds or almond oil daily for six weeks reduced their levels of low-density lipoprotein, or “bad,” cholesterol by 6%.

Expert Insight

Almond milk is a great alternative for someone looking to lower their cholesterol.

Almond milk contains zero grams of saturated fat and no cholesterol. Almond milk contains polyunsaturated fats, which may lower your “bad” cholesterol (LDL).

According to the American Heart Association, polyunsaturated fats can not only help reduce your LDL levels but also reduce your risk of heart disease and stroke. Almond milk also contains a small amount of fiber.

Fiber helps reduce your body’s ability to absorb cholesterol and instead helps your body get rid of it.

Studies have shown that eating nuts, including almonds, regularly is linked to a lowered risk of heart disease. One reason for this is because they are higher in healthful fats like polyunsaturated fat.

Ashley Kitchens, MPH, RDN

Plant-based dietitian & owner of Plant Centered Nutrition

High cholesterol is a condition in which the body produces too many low-density lipoproteins (LDL) and does not remove enough good cholesterol from your blood.

This can lead to the narrowing of arteries due to their thickening walls and an increased risk for heart disease, stroke, and heart attack.

However, when you consume polyunsaturated fatty acids (like those found in almond milk), you can decrease the amount of LDL in your body, lowering your cholesterol.

Vitamin E in Almond Milk

Vitamin E is a nutrient that’s often overlooked, but it’s actually quite important for overall health (particularly for seniors).

Vitamin E, a fat-soluble antioxidant, helps protect your body from free radical damage. Free radicals are molecules that can damage cells, tissues, and organs.

A small study on people with high cholesterol showed that individuals with vitamin E in their diet lowered their LDL cholesterol (bad cholesterol) levels after five months.

Just one cup of commercial almond milk provides up to 110% of the daily value of vitamin E.

But the positive effects don’t end there. Not only does almond milk provide vitamin E, but it will also help your body absorb it.

Almonds produce antioxidant flavonoids that work with vitamin E, improving artery health and inflammation.

Other Benefits Of Vitamin E

In addition to its well-known role in supporting heart health, vitamin E helps maintain healthy skin and eyes and boosts your immune system.

Some research has suggested that vitamin E might help delay the progression of Alzheimer’s disease in people diagnosed with mild to moderate conditions.

Vitamin E is also proven beneficial for people with preeclampsia, prostate cancer, and liver disease.

Is Almond Milk Good For Triglycerides

A study in healthy adults showed that consuming 66g of almonds or almond oil every day for six weeks reduced their levels of triglycerides by 14%. Adding almond milk to your diet can help you achieve these numbers.

Triglycerides are a type of fat (lipid) found in your blood.

When you eat, your body converts any calories it doesn’t need to use right away into triglycerides.

The triglycerides are stored in your fat cells, and later, hormones release triglycerides for energy between meals.

If you regularly surpass your caloric needs, your fat cells will not be able to release the excess energy quickly enough, creating a fat build-up.

While triglycerides and cholesterol are two different things, they are both lipids found in the blood that can significantly affect your heart health.

High triglycerides combined with high cholesterol raise your risk of heart attack, strokes and pancreatitis.

How Does Almond Milk Lower Triglycerides?

Almond milk can lower triglycerides through omega-3 fatty acids.

Although omega-3 fatty acids are essential for good health, the body cannot create them independently and relies on you to absorb them through food.

These unsaturated fats have proven to lower blood triglyceride levels and slightly improve your high-density lipoprotein (good cholesterol).

Which Almond Milk is Best For Cholesterol?

Not all almond milk is created equal.

When it comes to taking care of your cholesterol, you’ll want to ensure that the milk you choose has pure and natural ingredients.

While some flavored options may taste delicious, they will not carry the same beneficial qualities as pure almond milk.

When buying almond milk, make sure you purchase:

Unsweetened almond milk
Organic almond milk
Almond milk free of carrageenan

Choose Unsweetened Almond Milk

To get the most out of your almond milk, look for brands that offer unsweetened versions made with whole almonds.

Many brands on the market are loaded with added sugar, which can negate any health benefits.

When you consume sugary foods and drinks, your liver produces more low-density lipoproteins, meaning it creates more bad cholesterol in your body.

If you’re looking for a beverage to help your cholesterol levels make sure you stick to unsweetened almond milk.

Go Organic

Glyphosate ( a carcinogen) is an active ingredient in many popular herbicides that have been widely used to treat almonds.

While it is unclear what brands typically use this chemical, the best way to avoid this is to stick with organic almond milk, preferably brands that state they are certified glyphosate-residue-free.

Watch Out For Carrageenan

Carrageen is a common ingredient that is frequently used as a thickening agent.

Scientists have long been concerned about the safety of carrageenan, a food additive derived from red algae.

Although it has been used for centuries as a thickener and stabilizer, recent evidence suggests it is highly inflammatory and toxic to the digestive tract.

Carrageenan has been linked to colitis, irritable bowel syndrome, rheumatoid arthritis, and colon cancer.

Make Your Own Almond Milk at Home

While it may take a little bit of effort, making your almond milk at home can ensure it’s fresh and free from additives.

You only need a blender, a nut milk bag, some almonds, and water to make your own almond milk. Here’s how to do it:

Soak 1/2 cup (65 grams) of raw almonds overnight. In the morning, drain the almonds and add them to a blender with 2 cups (473 mL) of water. Blend until the mixture is milky and creamy.

Pour the mixture into a nut milk bag and strain over a large jug or bowl. Squeeze out any excess moisture until most of the milk is separated from the pulp.

You can make your almond milk thicker or thinner by adjusting the quantity of water. If you want to enhance the flavor, you may want to add a pinch of salt or a drizzle of honey.

You can keep the milk for up to 5 days in the refrigerator. Enjoy!

For our visual friends, here’s our video that shows how to make almond milk.

Other Benefits of Almond Milk

Low in calories: almond milk typically contains fewer calories than regular milk. One cup of almond milk has about 30-40 calories, while one cup of regular milk has 103 calories. That’s a significant difference!
Zero saturated fat: Although almond milk contains a significant amount of fat, it is important to note that none of this fat is saturated or trans fat.
Naturally low in carbs: Unsweetened varieties of almond milk are naturally low in carbohydrates which can help with your sugar consumption.
Good source of calcium: A cup of almond milk contains about 30% of the calcium you need daily. Some brands of almond milk are fortified with other vitamins and minerals, such as vitamin D, zinc, and copper.
Supports your gut health: Almond milk is an excellent source of prebiotics. Prebiotics are a type of dietary fiber that promote the growth of good bacteria in the gut.

Want to learn more about almond milk? Check out our Almond Milk 101 video!

Almond Milk is Cholesterol-Friendly!

If you were asking yourself, is almond milk good for cholesterol, by now, you have gathered that the answer is yes.

The vitamins and fatty acids found in almond milk have been proven to lower high cholesterol levels and decrease the amount of “bad” cholesterol in the body.

To get the best benefits from this nutritious beverage, make sure you source a brand with clean and natural ingredients.

Nutrition facts disclaimer

High cholesterol: Plant-based milk such as almond or walnut helps to lower levels

High cholesterol: Plant-based milk such as almond or walnut helps to lower levels | Express. co.uk

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HIGH cholesterol is usually a precursor for far more sinister health risks such as a heart attack or stroke. Diet will always remain key when it comes to managing the condition.

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This Morning’s Dr Chris discusses the signs of high cholesterol

High cholesterol means you have too much cholesterol in your blood. Cholesterol – a waxy substance that’s produced inside the liver and by eating food – performs many important roles in the body. However, LDL cholesterol, which is dubbed the “bad” cholesterol, can clog up your arteries if you carry too much of it in your blood. For those wanting to lower their levels choosing what type of milk can be a conundrum due to the high volume of choice.

With only 80 calories and only 2g of fat per one-cup serving, plain, light soy milk is one of the best choices for people who are concerned about their cholesterol.

This is because the source of soy milk is a plant has no cholesterol and only negligible amounts of saturated fat.

Whole-fat dairy products on the other hand can have many unwanted health effects including increasing a person’s LDL cholesterol levels.

They are also high in saturated fat and cholesterol.

READ MORE: Christopher Dean takes medication to control progressive condition

High cholesterol: Best type of milk to lower levels (Image: Getty Images)

Three of the best types of plant-based milk for high cholesterol include:

Walnut milk
Almond milk
Pistachio milk.

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Butter, ghee, suet, lard, coconut oil and palm oil
Cakes
Biscuits
Fatty cuts of meat
Sausages
Bacon
Cured meats like salami, chorizo and pancetta
Cheese
Pastries, such as pies, quiches, sausage rolls and croissants
Cream, crème fraîche and sour cream
Ice cream
Coconut milk and coconut cream
Milkshakes
Chocolate and chocolate spreads.

4 healthy breakfast foods for high cholesterol

10:17

July 19, 2021

YEREVAN, July 19. News-Armenia. A study published in the Journal of Nutritional Science found that overweight people who skipped breakfast had higher total cholesterol levels than those who started with a bowl of cereal or cereal.

Portal “Medic-Forum” shared a list of 4 types of breakfast that will help keep cholesterol levels low

Cereal

Oatmeal contains soluble fiber, which attaches to LDL cholesterol in the digestive tract and helps to eliminate it from the body. Add a sliced apple, pear, or some raspberries or strawberries to your porridge for an extra boost of fiber.

Almond milk

Almonds are really good for your health, they are rich in healthy fats, fiber, magnesium and vitamins. They also belong to the nut family. According to Harvard Health Publishing, just two ounces of almonds a day can lower LDL cholesterol levels by about five percent. Pour yourself a glass of almond milk, add a few slices of almonds to your porridge, or just eat them in handfuls.

Avocado toast

A study published in the Journal of the American Heart Association found that one avocado a day lowered LDL cholesterol levels in overweight or obese people.

Whey Protein Smoothie

Whey protein is made from whey, the liquid found in milk that is removed by manufacturers during cheese production. Some studies have shown that whey protein supplements can help lower cholesterol levels, but the results have been inconsistent. A meta-analysis of 13 studies found that whey protein contains lower triglycerides, another type of blood fat.–0–

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