Do almonds lower cholesterol?
Yes, a little: about 3% off bad cholesterol. That’s for a daily handful of any nut, not just almonds. And what the handful replaces counts too.
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Do almonds lower cholesterol?
Yes, by a small amount. HEART UK says a daily handful of nuts (28 g) has been proven to lower LDL cholesterol, one part of your bad cholesterol. It puts the fall at about 3%.
HEART UK puts it down to what nuts contain: unsaturated fats (the kind in olive oil), fibre and some plant sterols (natural plant compounds that help block cholesterol). Almonds are one of the nuts the NHS lists as a source of unsaturated fat.
| Line on your results | Average change | Trials |
|---|---|---|
| LDL (bad) | Down about 0.13 mmol/L | 48 almond groups, 2,485 adults without heart disease |
| Non-HDL (bad) | Down about 0.20 mmol/L | 48 almond groups, 2,485 adults without heart disease |
| Total cholesterol | Down about 0.16 mmol/L | 48 almond groups, 2,485 adults without heart disease |
| HDL (good) | No clear change | 48 almond groups, 2,485 adults without heart disease |
Source: Musa-Veloso 2025
That review was paid for by almond growers. An independent review of 15 trials found a similar fall in LDL, about 0.15 mmol/L.
Picture a non-HDL of 4.5. A fall of 0.2 takes it to about 4.3. The NHS healthy level for healthy adults is below 4, so almonds alone may not get you there.
Know your numbers first, so you can see if they move. Our non-HDL cholesterol guide explains that line.
How many almonds a day for cholesterol?
Start with a small handful, 28 g, every day. More nuts cut cholesterol more. Across 61 trials, the dose seemed to matter more than the type of nut.
| Nuts a day | What it looks like | What trials found |
|---|---|---|
| 28 g | A small handful | LDL down about 3%. |
| 42 to 45 g | About 1.5 handfuls, roughly 25 to 27 almonds | The amount used in the BHF’s cholesterol-lowering diet. |
| 67 g | More than 2 handfuls | LDL down about 7%. |
Sources: HEART UK; BHF; Sabaté 2010
Do almonds beat other nuts? No. HEART UK says the evidence shows no difference between types of nuts, including peanuts. Pick plain ones, without added salt, sugar or oil.
The fall was biggest in people whose LDL started higher. Trials ran 3 to 26 weeks, so ask your GP when it’s worth testing again. For which nut gives most protein, see the best nuts.
Do almonds make you put on weight?
Not in the studies so far. HEART UK says eating nuts often is not linked with gaining weight. In the independent almond review, weight fell slightly, by about 1.4 kg.
| 28 g of almonds | Calories | How it was worked out |
|---|---|---|
| On the label | 168 to 170 | Standard label maths. |
| Measured in people | 129 | One trial of 18 healthy adults. |
Source: Novotny 2012
That’s one small study, of almonds only. Nuts are still filling and high in calories, so stick to a handful.
What should almonds replace?
Foods high in saturated fat. That’s the swap. The BHF says eating nuts in place of foods high in saturated fat can support healthier cholesterol.
A handful on top of your usual biscuits adds calories. A handful instead of them cuts saturated fat as well.
Your almond swaps for this week
- Eat a small handful (28 g) of plain, unsalted almonds or other nuts each day.
- Have them instead of cakes and biscuits, not as well as them.
- Add them to porridge, cereal or yoghurt, or sprinkle them over salads.
- Swap butter, lard and ghee for olive or rapeseed oil, or spreads made from them.
- Eat fewer meat pies, sausages and fatty meat.
- Never give whole nuts to children under 5, as they can choke on them.
Sources: NHS: how to lower your cholesterol; BHF; NHS: foods for under-5s
More fat swaps are in healthy fats.
Can almonds replace a statin?
No. Statins are medicines that lower cholesterol. The BHF says even a full cholesterol-lowering diet built on nuts and similar foods should not replace statins when they’ve been prescribed.
Never stop or change a prescribed medicine without your prescriber.
Nuts are one of four foods HEART UK says lower cholesterol at a set daily amount. Nuts and soya give the smallest fall of the four, so it’s worth combining them.
| Food | Daily amount | LDL fall |
|---|---|---|
| Nuts, including almonds | 28 g | About 3% |
| Soya protein | 15 to 25 g | About 3% |
| Oat or barley fibre (beta-glucan) | 3 g | 4% to 6% |
| Added plant sterols or stanols | 1.5 to 3 g | 7% to 12% |
Source: HEART UK
See oats and cholesterol, plant sterols and cholesterol-lowering foods.
When to speak to a GP
High cholesterol does not usually cause symptoms. Only a blood test shows it. Speak to a GP if:
- You’ve never had a test and you’re over 40, overweight, or high cholesterol or heart problems run in your family.
- Your total is above 7.5, or you or a parent, brother, sister or child had coronary heart disease (heart disease caused by narrowed arteries) before 60. NICE says to check for an inherited cause.
- You think you or your child may have a food allergy. Almonds are a common one.
Call 999 if you or someone else has signs of a serious allergic reaction:
- lips, mouth, throat or tongue suddenly swell
- breathing very fast or struggling to breathe
- a tight throat or struggling to swallow
- skin, tongue or lips turn blue, grey or pale
- suddenly very confused, drowsy or dizzy
- someone faints and cannot be woken up
- a child is limp, floppy or not responding like they normally do
Got a result to read? See cholesterol results explained.