Health benefits of almonds and dark chocolate: Your secret weapons to keep heart healthy, lower cholesterol

Almonds and dark chocolates, when eaten together, target the smaller denser LDL particles, those that slip into artery walls, oxidise, and stay there long enough to cause damage, say experts (Images: Canva)

It’s not every day that a study gives you an excuse to snack. But if you have ever reached for a handful of almonds and treated yourself to a square of dark chocolate, science may have just added a reassuring message to your guilty pleasure.

Researchers at the National Institutes of Health explored whether almonds and dark chocolate, already considered healthy in their own right, could offer greater benefits when paired together. Their focus was on cholesterol.

Power of almonds

Almonds have long enjoyed their reputation as a heart friendly food. Packed with healthy fat, specially oleic and linoleic acids, they help lower LDL cholesterol, often branded as the “bad” kind. This type of cholesterol clogs arteries and raises the risk of heart disease. Eating almonds daily has consistently been shown to reduce cholesterol levels in many studies, and this research reinforced that point.

Also read | Snack superfoods: 9 health benefits of almonds and walnuts

Dark chocolate magic

Dark chocolate is known for its bitter, sweet richness and health benefits. It contains flavonoids, plant compounds link to better circulation and lower inflammation. But on its own chocolate doesn’t appear to help reduce cholesterol. The researchers noted that it happened when chocolate and almonds were paired together.

The  surprising duo

When eaten together, almonds and dark chocolate seem to target the smaller denser LDL particles, those that slip into artery walls, oxidise, and stay there long enough to cause damage. These particles are harder to control and more strongly linked to heart disease than the larger fluffier LDL types. The flavonoids in chocolate may play a role in breaking down these harmful particles, while almonds work on the broad picture of lowering cholesterol

The limits

The study doesn’t support overindulgence. Neither almonds nor chocolate showed much effect on blood pressure, blood sugar, or vitamin levels in the healthy participants. Some of the improvements in cholesterol markers may also have been influenced by weight loss among participants, which naturally boosts heart health.

Also read | Health benefits of eating almonds on empty stomach: Manage blood sugar, keep skin healthy, more

Sensible indulgence

It’s important to remember that no single snack, however healthy, can carry the burden of heart protection. Lifestyle, diet, exercise, and even sleep play much bigger roles. But as part of a balanced approach, this tasty combination offers both pleasure and potential protection.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.