Scientists in Barcelona and São Paulo conducted a crossover study to compare the eﬀects of virgin olive oil, almonds, and walnuts in lowering cholesterol in subjects with high cholesterol levels. Subjects ate a healthy “run in” diet for four weeks ﬁrst, to put all participants at a similar starting place. Then, each person spent 4 weeks on each of three diets: one enriched with virgin olive oil (VOO), one enriched with walnuts, and one with almonds. LDL (“bad”) cholesterol was reduced on average 7.3%, 10.8% and 13.4% after the VOO, walnut, and almond diets, respectively, with total cholesterol and LDL/HDL ratio improving similarly. Researchers concluded that all three of these healthy foods contribute to the heart-health beneﬁts of the Mediterranean Diet.
Nutrition, Metabolism, and Cardiovascular Diseases, March 19, 2011 [Epub ahead of print]