How Many Almonds to Eat Per Day for Cholesterol?

December 10, 2025 •

4 min read

According to the American Heart Association, a diet low in saturated fat and cholesterol can help reduce the risk of heart disease. Incorporating heart-healthy snacks like almonds is a practical strategy, but understanding the right portion size is key for maximizing benefits and managing calorie intake. Studies have shown that adding a specific daily amount of almonds can significantly impact cholesterol levels.

Quick Summary

This guide examines how many almonds are recommended daily by research to enhance cholesterol levels and promote heart health. It covers the nutritional benefits, the mechanisms by which almonds affect lipids, and important considerations for incorporating them into a balanced diet.

Key Points

Optimal Serving: Aim for 1 to 1.5 ounces of almonds per day (approximately 20–34 almonds) to effectively help lower cholesterol.
Lower LDL: Regular, moderate consumption of almonds has been shown to reduce 'bad' LDL cholesterol and total cholesterol levels.
Raise HDL: Almonds can help increase or maintain levels of 'good' HDL cholesterol, further improving your heart health.
Nutrient-Rich Profile: The cholesterol-lowering effects are attributed to healthy monounsaturated fats, fiber, plant sterols, and antioxidants found in almonds.
Raw vs. Roasted: Both raw and dry-roasted, unsalted almonds are good choices; avoid those with added oils and salt to maximize benefits.
Avoid Overconsumption: Stick to the recommended daily amount to prevent potential side effects like weight gain, digestive issues, or kidney stones.
Dietary Strategy: Incorporate almonds into your diet by replacing unhealthy snacks or adding them to meals like oatmeal and salads.

Optimal daily almond intake for lowering cholesterol

Numerous studies have investigated the impact of almonds on blood lipid profiles. While findings can vary slightly across different research, a consistent message emerges regarding the effective dosage. The key is to consume almonds in moderation as part of an overall heart-healthy diet.

The recommended serving size

For those looking to lower their cholesterol, a standard recommendation based on scientific evidence is to consume approximately 1 to 1.5 ounces of almonds per day.

1 ounce: This serving size is equivalent to about 23 whole almonds. A meta-analysis published in Nutrients confirmed that consuming even one ounce of almonds daily can help reduce LDL (bad) and total cholesterol.
1.5 ounces: A 2013 study found that eating 1.5 ounces (about 42 grams or a handful and a half) of almonds per day lowered LDL cholesterol by 5.3 mg/dL, while preserving good HDL cholesterol. Some sources state this is about 34 almonds.

Scientific mechanisms behind almond's effects on cholesterol

Almonds' positive impact on cholesterol is due to their rich nutritional profile. The healthy fats, fiber, and plant compounds work together to improve blood lipid levels.

Monounsaturated and Polyunsaturated Fats: These healthy fats help to lower LDL cholesterol. They replace less healthy saturated fats in the diet, which directly improves blood lipid profiles.
Fiber and Plant Sterols: Almonds are rich in fiber, which helps bind to cholesterol in the digestive tract and prevent its absorption. The presence of plant sterols also contributes to this process.
Antioxidants: The antioxidants, especially vitamin E, found predominantly in the almond's skin, help protect LDL cholesterol from oxidation. Oxidized LDL is a crucial factor in the development of atherosclerosis, or plaque buildup in the arteries.

Raw vs. roasted almonds: What's best for heart health?

When choosing almonds for cholesterol benefits, how they are prepared can slightly influence their nutritional value. However, the core benefits remain largely consistent.

Comparison table: Raw vs. roasted almonds


Aspect	Raw Almonds	Roasted Almonds
Nutrient Content	Preserves maximum heat-sensitive nutrients like vitamin E and antioxidants.	May have slightly reduced levels of some heat-sensitive nutrients.
Flavor and Texture	Milder taste, chewier texture.	Richer, nuttier flavor and crunchier texture due to the Maillard reaction.
Digestibility	Contains phytic acid, which can make some minerals harder to absorb. Soaking can help.	Roasting can help break down phytic acid, potentially improving digestibility for some.
Additives	Typically free of additives, making them a more natural option.	Often contain added oils and salt, especially commercially prepared varieties, which can reduce heart benefits.
Risk of Contaminants	Small risk of harmful bacteria like Salmonella if not pasteurized.	Pasteurized during processing, eliminating microbial risk.

Ultimately, the choice between raw and roasted almonds is a matter of personal preference and dietary goals. For maximum nutritional benefit, raw almonds are often recommended. However, if choosing roasted, opt for dry-roasted, unsalted varieties to avoid added fats and sodium.

Integrating almonds into a heart-healthy diet

Beyond cholesterol, incorporating almonds and other nuts into your diet can provide overall cardiovascular benefits. Harvard's T.H. Chan School of Public Health notes that eating nuts two or more times weekly is associated with a lower risk of cardiovascular disease.

Swap unhealthy snacks: Replace snacks like chips and cookies with a handful of almonds to improve nutrient intake.
Mix into meals: Sprinkle slivered almonds over oatmeal, yogurt, or salads. Blend almond butter into smoothies for a nutrient boost.
Combine with other foods: The Portfolio Eating Plan, developed by researchers at the University of Toronto, includes one ounce of almonds alongside other cholesterol-lowering foods like soy protein, viscous fiber, and plant sterols to achieve significant cholesterol reduction.

Potential side effects of overconsumption

While almonds are very healthy, it's important to stick to the recommended portion size. Overeating can lead to some negative effects.

Weight Gain: Due to their high calorie and fat content, excessive almond consumption can lead to weight gain if not accounted for in your daily caloric intake.
Digestive Issues: The high fiber content is beneficial but can cause bloating, gas, or constipation if consumed in large amounts without adequate water intake.
Kidney Stones: Almonds contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
Nutrient Absorption Interference: Phytic acid, an antinutrient in almonds, can bind to minerals and slightly reduce the absorption of zinc, iron, and calcium, although this is usually not an issue with moderate intake.

Conclusion: Finding your balance

The optimal number of almonds to eat per day for cholesterol management is generally between 1 and 1.5 ounces, or approximately 20 to 34 almonds, as part of a balanced and healthy diet. This moderate intake can effectively reduce LDL and total cholesterol while providing essential nutrients. The choice between raw and dry-roasted almonds is primarily based on preference, as both offer heart-health benefits. By sticking to the recommended serving and integrating them thoughtfully into your diet, you can leverage the power of this nutrient-dense nut to support your cardiovascular health.

Frequently Asked Questions

Almonds contain monounsaturated fats, fiber, and plant sterols. The fiber and plant sterols help block the absorption of cholesterol in the intestines, while the healthy fats improve lipid profiles by reducing LDL cholesterol.

Both raw and dry-roasted almonds provide similar cholesterol-lowering benefits. However, to get the maximum antioxidant content, raw almonds are preferred. If you choose roasted, ensure they are dry-roasted and unsalted to avoid negative additives.

Not necessarily. Research indicates that there is a dose-dependent effect, but overconsumption can lead to unwanted weight gain due to almonds being calorie-dense. Sticking to the recommended serving of 1 to 1.5 ounces is best.

Exceeding the recommended amount can lead to weight gain, digestive issues like bloating or constipation from too much fiber, and potential problems for individuals susceptible to kidney stones due to their oxalate content.

There is no single 'best' time. Many people eat them as a mid-morning or mid-afternoon snack to promote satiety. Some studies suggest that eating them in the morning may aid nutrient absorption, especially if soaked overnight.

No, almonds should be part of a balanced diet rich in various heart-healthy foods like other nuts, whole grains, fruits, vegetables, and lean proteins. They are one tool, not a complete solution, for managing cholesterol.

While almond milk can be a low-calorie alternative to dairy, it does not provide the same fiber or high concentration of healthy fats as whole almonds. It is generally not considered an effective substitute for cholesterol management.