Researchers at Pennsylvania State University recently confirmed the anti-cholesterol¹ benefits of almonds. Regular intake² of a handful of almonds increased levels of mature HDL or "good cholesterol" particles, which are associated with cardiovascular health, by 19 percent.

宾夕法尼亚州立大学的研究人员最近证实了杏仁有抵抗胆固醇的益处。定期摄入少量杏仁能使成熟的高密度脂蛋白（HDL）或“好胆固醇”颗粒提高19%，HDL与心血管健康有关。

According to a study published on Friday, August 11 in the Journal of Nutrition, almonds may not only increase blood levels of HDL (good cholesterol), but also boost the transport of bad blood cholesterol to the liver.

上周五《营养学杂志》上发表的一篇研究表明：杏仁不仅能增加高密度脂蛋白（好胆固醇）的血液水平，而且还能促进坏胆固醇运输到肝脏。

Previous studies have already shown that the small oleaginous fruit -- which is not a true nut -- has the capacity to reduce blood levels of LDL (bad cholesterol), which is associated with increased cardiovascular risk.

先前的研究已经表明：小的含油果实——不是真正的坚果——能够降低低密度脂蛋白（坏胆固醇）的血液水平，坏胆固醇会增加患心血管疾病的风险。

Over a period of six weeks, researchers at Pennsylvania State University monitored two groups of patients with high levels of bad cholesterol. The first group of patients consumed 43 grams of almonds per day, whereas the members of the second group were given a banana muffin.

六周内，宾夕法尼亚州立大学的研究人员观察了两组患者，他们的坏胆固醇水平都很高。第一组患者每天都摄入43克杏仁，而第二组患者则摄入香蕉松饼。

At the end of each study period, the researchers measured the levels and functioning of HDL cholesterol in each participant, and compared these results with blood counts established at the outset of the experiment.

每次研究阶段的末期，研究人员都会检测每位患者的高密度脂蛋白胆固醇水平和功能，并将其与实验开始时的血液计数进行对比。

"HDL is very small when it gets released into circulation,” study author Dr Kris-Etherton said. “It's like a garbage bag that slowly gets bigger and more spherical³ as it gathers cholesterol from cells and tissues before depositing them in the liver to be broken down.” On this journey, HDL particles grow bigger until they become mature.

“进入血液循环时，高密度脂蛋白非常小，”研究作者克里斯•埃瑟顿博士说道。“高密度脂蛋白在肝脏分解细胞和组织之前，从它们中聚集胆固醇，其过程就像慢慢变大变圆的垃圾袋一样，”在这一过程中，高密度脂蛋白颗粒在成熟之前会越长越大。

The study highlighted a 19 percent increase in mature HDL particles in members of the group taking almonds. At the same time, participants whose weight was within normal ranges found their bodies' ability to transport excess cholesterol to the liver improved by 6.4 percent.

研究强调：摄入杏仁的患者组增加了19%的成熟高密度脂蛋白颗粒。同时，对于体重正常的受试者，他们将多余胆固醇运输到肝脏的能力提升了6.4%。

Rich in magnesium⁴ (anti-spasmodic) and potassium (anti-fluid retention), almonds are a healthy and filling snack rich in fiber⁵ and protein. A handful of ten almonds has approximately 100 calories. The results of this study have been published in the Journal of Nutrition.

杏仁富含镁元素（抗痉挛）和钾元素（消水肿），是一种纤维素和蛋白质含量都很高的健康零食。十个杏仁只含有100卡左右，该研究得出的结果已发表在《营养学杂志》上。