Almonds and Dark Chocolate: How Do They Affect Cholesterol When Consumed Together?

SadaNews - Both almonds and dark chocolate are known for their health benefits when consumed individually, as each contains nutrients and plant compounds associated with supporting heart health. However, recent research suggests that combining them may have a stronger effect, particularly regarding lowering harmful cholesterol and improving certain indicators of heart health, according to the "Verywell Health" website.

Some studies have shown that consuming almonds with dark chocolate may have a synergistic effect on cholesterol levels, which could help lower low-density lipoprotein (LDL) more effectively compared to eating each one separately.

Results of a Study on the Combined Effect

In one study, 31 individuals who were overweight or obese consumed these components within different dietary regimens, where researchers compared four dietary cases that lasted four weeks each:

- A typical American diet free of almonds, chocolate, and cocoa.

- A diet consisting only of almonds at a dosage of 42.5 grams per day.

- A diet based on chocolate and cocoa, including 43 grams of dark chocolate and 18 grams of cocoa powder daily.

- A diet combining almonds, dark chocolate, and cocoa together.

The results showed that the combination of raw almonds, dark chocolate, and cocoa led to a significant decrease in the number of small, dense low-density lipoprotein (LDL) particles. These particles are more dangerous to arterial health because they can infiltrate the artery walls more easily than larger particles, contributing to plaque formation.

This combination was also associated with a reduction in apolipoprotein B (ApoB) levels, an indicator used to assess the risk of heart disease, with its decrease being a positive sign for cardiovascular health.

Benefits of Almonds for Heart Health

In addition to its effects when combined with dark chocolate, almonds have independent benefits that support heart health in several ways, including:

- Their content of a range of minerals and plant compounds associated with improved heart health, notably helping to lower harmful cholesterol (LDL) while maintaining or increasing levels of good cholesterol (HDL).

- Their content of monounsaturated and polyunsaturated fats, which are healthy fats that help reduce blood cholesterol levels and are a better alternative to the saturated fats found in some animal products like dairy.

- Contributing to reducing risk factors associated with heart diseases, as studies indicate that consuming almonds may improve blood lipids, help reduce body weight, and lower apolipoprotein B levels.

Benefits of Dark Chocolate for Heart Health

As for dark chocolate, it contains active plant compounds known as "flavonoids," which play an essential role in supporting heart health by:

- Improving blood flow in blood vessels.

- Reducing blood pressure and decreasing inflammation in the body.

- Contributing to lowering harmful cholesterol (LDL) and increasing helpful cholesterol (HDL).

- Providing antioxidants that protect cells from damage caused by free radicals.

- Supporting the function of the endothelium of blood vessels, maintaining their elasticity and ability to expand, thus reducing the risk of heart diseases and strokes when consumed moderately and regularly.