India, 26 May, 2026 – A new comprehensive systematic review and meta-analysis of existing research has confirmed that eating almonds has a beneficial effect on some blood cholesterol levels – and has also led to a breakthrough discovery that provides fresh insight into how regular almond consumption may promote a healthy heart.
Key findings1
Eating almonds daily is associated with:
- Reductions in total cholesterol levels
- Significant drops in harmful LDL-cholesterol and non-HDL cholesterol levels
- A better balance between two cholesterol-carrying proteins (ApoA and ApoB), which favours heart health – a new finding reported for the first time in this research
- An improvement in the balance between harmful LDL-cholesterol and beneficial HDL-cholesterol
- Lower levels of the cholesterol-carrying protein ApoB; high levels are a risk factor for cardiovascular disease
- Modest but significant reduction in triglycerides (TG)
- No significant effects on beneficial HDL-C, ApoA, and Lipoprotein(a) [Lp(a)]
According to the World Health Organization, almost a third (32%) of all deaths around the world are due
to cardiovascular disease2. Having high levels of fat (lipids) in the blood is a risk factor for cardiovascular disease. Previous studies have found that eating almonds helps to improve certain blood lipid levels3,4,5.
This research set out to assess and provide an update on the effects of eating almonds on markers of cardiovascular health by investigating common blood lipids monitored in healthcare settings, such as total cholesterol, LDL-cholesterol, HDL-cholesterol, and triglycerides, and those that have emerged as important predictors of cardiovascular disease in recent years, including non-HDL-cholesterol, ApoA, ApoB, and Lp(a)6.
What were some of the findings?
The research found eating almonds had a positive impact on levels of many blood lipids. Almond consumption was linked to significantly lower levels of total cholesterol, and harmful LDL-cholesterol and non-HDL-cholesterol – sometimes referred to as ‘bad’ cholesterol because higher levels are linked to a greater risk of cardiovascular disease.
Eating almonds was also found to significantly improve the balance between harmful LDL-cholesterol and beneficial HDL-cholesterol. Furthermore, the research looked at levels of two specific proteins that carry cholesterol around the blood – apolipoprotein A (ApoA), which is linked to a lower risk of cardiovascular disease, and apolipoprotein B (ApoB), which is linked to a higher risk. Results found significantly lower levels of harmful ApoB with almond consumption.
“ApoA is a beneficial protein that supports the removal of excess cholesterol from the arteries, while ApoB is a harmful protein involved in the deposition of cholesterol in arteries and the formation of arterial plaque,” said Dr. Kathy Musa-Veloso, lead author of the paper and Senior Director of Nutrition, Health Claims, and Clinical Trials within Intertek’s Food and Nutrition group. “In our systematic review and meta-analysis, almond consumption had no effect on ApoA levels but did result in a statistically significant reduction in ApoB levels.”
New discovery?
While past studies examined the effects of almond consumption on levels of ApoA and ApoB individually, this is the first study to investigate their impact on the balance of these two proteins. Known as the ApoB: ApoA ratio, this measures the balance between the carriers of LDL or harmful cholesterol (ApoB) and HDL or beneficial cholesterol (ApoA) in the blood. A high value is a warning sign of cardiovascular disease. This research found eating almonds reduced the ratio, indicating a healthier balance between harmful ApoB and beneficial ApoA – and in turn, a lower risk of cardiovascular disease.
“This is the first time a systematic review and meta-analysis has investigated the effect of eating almonds on the ApoB to ApoA ratio,” said Musa-Veloso. “Our research found significant reductions in this ratio with almond consumption, offering fresh insight and suggesting a potential new mechanism by which almond consumption supports healthy blood lipid levels.”
Discussing the studies, Nutrition and Wellness Consultant, Sheela Krishnaswamy said, “Heart health continues to be a major health priority in India, and it is encouraging to see research further highlighting the benefits of almonds in supporting healthy blood lipid levels. The findings showing reductions in LDL-cholesterol, non-HDL cholesterol, triglycerides, and ApoB levels strengthen the evidence around almonds as part of a heart-healthy diet. The new insight into the ApoB ratio also provides a better understanding of how almonds may support cardiovascular health. Almonds are a nutrient-dense superfood that are a simple and convenient addition to balanced, daily eating habits.”
