Many studies show that almonds have real health benefits. Like other nuts, they are high in protein, fiber, healthy monounsaturated fats, minerals, and other nutrients. They are also high in vitamin E, an antioxidant.
One researcher, David Jenkins MD, has done many studies of the effects of almonds. In a study, he tested 27 men and women with high cholesterol over three months. People who ate about a handful of almonds a day lowered their bad LDL cholesterol by 4.4%. Those who ate two handfuls lowered it by 9.4%. The results were published in the journal Circulation.
Jenkins also studies the effects of almonds along with other cholesterol-lowering foods. In a study published in the American Journal of Clinical Nutrition in 2005, he and other researchers tested cholesterol-lowering drugs against cholesterol-lowering foods in a group of 34 adults with high cholesterol. Almonds, soy protein, legumes, oats, and fruits and vegetables were among the chosen foods. The results were striking. The diet lowered cholesterol levels about as well as cholesterol drugs.