When it comes to nuts, some are better than others. This is especially true when it comes to cholesterol levels. Some nuts can knock your blood cholesterol down while others will send it soaring. It’s important to remember that there are many factors that determine whether the food you eat will raise or lower your cholesterol levels, but this guide will help you find some of the best and worst types of nuts for your health goals.
Best Nuts for Cholesterol
If you’re looking for a healthy way to lower your cholesterol, nuts are the way to go. Nuts are rich in monounsaturated fats and low in saturated fats, which makes them an excellent source of heart-healthy fats.
One study found that people who regularly ate nuts had lower LDL (bad) cholesterol levels than those who didn’t eat nuts at all or did so infrequently. Walnuts have been shown specifically to lower LDL cholesterol levels by as much as 10 percent when compared with other types of nuts like almonds or peanuts.[1]
In addition to their cholesterol-lowering benefits, nuts are also good sources of fiber. This helps lower blood pressure and reduce your risk of developing heart disease and diabetes.
Nuts also contain arginine, an amino acid that helps your body generate nitric oxide. Nitric oxide is a compound that causes blood vessels to relax and expand, reducing blood pressure and improving circulation. In fact, one study found that eating one ounce of walnuts per day reduced systolic blood pressure by 5 points in people with normal blood-pressure levels and 3 points in those with high blood pressure.[2]
Nuts are high in calories, but they’re also nutrient-dense and loaded with fiber. You need to eat about 1½ ounces of nuts per day to get the benefits described above, but you can reduce their calorie impact by snacking on them instead of unhealthy chips or other snacks.
Nuts are also a good source of magnesium and vitamin E. Magnesium helps regulate blood sugar levels, which can prevent the spikes that cause your body to store fat.[3] Vitamin E is an antioxidant that may reduce inflammation in your arteries, helping them stay healthy.[4]
High in monounsaturated fat and low in saturated fat
Monounsaturated fat is a type of “good” fat that can actually help lower cholesterol and decrease your risk of heart disease. It’s found in nuts, olive oil, avocado and fish oil.
Unlike saturated fats (found in animal products), monounsaturated fats don’t raise LDL cholesterol levels. Instead they tend to lower them by slowing down the rate at which the liver produces LDL particles–the ones that get stuck in your arteries when they’re not supposed to be there.
There are two types of polyunsaturated fat: omega-3 and omega-6. Omega-3s are found in fish, flaxseed oil and walnuts; omega-6s can be found in animal products like meat, eggs and dairy.
Both types of polyunsaturated fat are considered “good” fats and are essential to a healthy diet. They help your body fight inflammation and protect against heart disease, cancer and diabetes.
The best way to get enough omega-3s and omega-6s is through a diet rich in whole foods like fish, nuts, seeds, vegetables and fruits. Supplements can help too—but make sure they’re sourced from plants (not fish).
Walnuts
Walnuts are a great source of omega-3 fatty acids, antioxidants, fiber and protein. They’re also rich in vitamin E, folate, monounsaturated fat and other nutrients that have been shown to reduce your risk of heart disease.
The downside? Walnuts are high in calories — about 170 per 1/4 cup serving — so you shouldn’t eat too many of them if you’re trying to lose or maintain weight. And while they may be low on saturated fat compared with other nuts (just 2 grams per ounce), it’s still something worth noting if you’re watching your cholesterol levels closely because they contain 7 grams per ounce of polyunsaturated fat (which raises LDL cholesterol) along with 3 grams per ounce each of mono-and poly-unsaturated fats (both considered “good” fats).
Walnuts also have a high sodium content, so if you’re watching your salt intake, stick to just 1/4 cup of walnuts per day.
Nuts are generally a good source of plant-based protein and fiber, but walnuts have the added benefits of being high in omega-3 fatty acids and antioxidants. They’re also rich in vitamin E, folate, monounsaturated fat and other nutrients that have been shown to reduce your risk of heart disease.
Almonds
Almonds are a good source of monounsaturated fat, fiber and vitamin E. They also contain magnesium and potassium, two minerals that help lower blood pressure by reducing the amount of sodium in your body (sodium causes water retention). Almonds are also rich in calcium — an essential mineral for building strong bones.
Almonds have a good amount of protein, which can help keep you feeling full longer. They’re also a good source of vitamin E, which is an antioxidant that helps protect your cells from damage caused by free radicals.
Almonds are a good source of monounsaturated fat and fiber, which can help lower cholesterol. They also contain magnesium and potassium, two minerals that help reduce blood pressure by reducing the amount of sodium in your body.
Almonds are a good source of calcium — an essential mineral for building strong bones. They’re also a good source of protein, which can help keep you feeling full longer. Almonds have monounsaturated fat and fiber, which can help lower cholesterol.
Pecans
Pecans are a good source of magnesium, vitamin E and iron. They’re also high in monounsaturated fat, which has been shown to help lower cholesterol and reduce the risk of heart disease.
Dried fruit is high in fiber, which helps to lower cholesterol and aid digestion. It’s also a great source of energy, thanks to its high natural sugar content.
Dried fruit does have more calories than fresh fruit, but it also has more fiber, which helps to fill you up and keep you from overeating. It’s easy to eat too much dried fruit at once, so make sure to measure out portions before snacking on them.
Dried fruit is a great way to get your daily serving of fruit. It’s also easy to carry around and eat as a snack. If you’re concerned about calories, try measuring out portions before snacking on dried fruit.
Dried fruit is a great way to get your daily serving of fruit. It’s also easy to carry around and eat as a snack. If you’re concerned about calories, try measuring out portions before snacking on dried fruit.
Brazil nuts
Brazil nuts are rich in selenium, a trace mineral that plays an important role in antioxidant activity. They’re also high in magnesium, which helps maintain healthy blood pressure and heart function. The zinc found in Brazil nuts may help regulate blood sugar and insulin levels, while their vitamin E promotes healthy skin and hair.
Brazil nuts are also a good source of copper, manganese and phosphorus, which help maintain bone health.
Brazil nuts are also a good source of copper, manganese and phosphorus, which help maintain bone health. 1/4 cup (40 g) raw brazil nuts contains 7 grams of fat, 573 mg of potassium and 4.2 mg of magnesium.
Brazil nuts are a good source of protein, as well. A 1/4-cup serving contains 5 grams of protein and 6 grams of fiber. 1 cup (192 g) raw brazil nuts contains 4,106 IU vitamin E, 2 mg copper, 2 mg manganese and 357 mg phosphorus.
Brazil nuts are a good source of selenium, which helps prevent damage to cells caused by free radicals. They’re also high in magnesium, which helps maintain healthy blood pressure and heart function.
Pistachios
Pistachios are a great source of fiber, protein, and healthy fats. They’re also rich in antioxidants that can help reduce inflammation and lower cholesterol.
Pistachios are high in potassium–one ounce contains about 150 milligrams of potassium (about 10% of what you need each day). This nutrient helps control blood pressure by balancing out sodium levels in the body. It may also reduce your risk of heart disease by lowering levels of bad LDL cholesterol while keeping up your good HDL cholesterol.
Pistachios are also a good source of vitamin B6 and copper, which help produce red blood cells. They’re also rich in antioxidants that can help reduce inflammation and lower cholesterol. Pistachios are high in potassium–one ounce contains about 150 milligrams of potassium (about 10% of what you need each day). This nutrient helps control blood pressure by balancing out sodium levels in the body.
It may also reduce your risk of heart disease by lowering levels of bad LDL cholesterol while keeping up your good HDL cholesterol. Pistachios are also a good source of vitamin B6 and copper, which help produce red blood cells. They’re also rich in antioxidants that can help reduce inflammation and lower cholesterol. Pistachios are high in potassium–one ounce contains about 150 milligrams of potassium (about 10% of what you need each day). This nutrient helps control blood pressure by balancing out sodium levels in the body.
Cashews (in moderation)
Cashews are a high-fat food, which means they have more calories and cholesterol than most other nuts. They’re also high in sodium, sugar and carbohydrates–and they don’t provide as much protein as other nuts do. But if you eat them in moderation and watch your portion size, cashews can be part of a healthy diet.
Cashew nut butter is another story entirely: It has fewer calories than peanut or almond butter but has just as much fat per tablespoon (8 grams).
The fat in cashew butter is primarily monounsaturated, which can help lower your cholesterol. However, you should still avoid eating large amounts of it because it’s high in calories and fat. If you’re going to use cashew butter as a substitute for peanut or almond butter on toast or other foods, use only about 2 tablespoons per serving–and keep in mind that this will add about 160 calories and 16 grams of fat to your meal.
What about other nuts? Are they healthy, too? Nuts are a good source of protein and unsaturated fats, which can help lower your cholesterol. But they’re also high in calories and fat–and some types contain more than others do. One ounce (28 grams) of cashews has 160 calories and 16 grams of fat; one ounce of macadamia nuts has 180 calories and 19 grams of fat; one ounce of walnuts has 188 calories and 18 grams of fat;
Macadamia Nuts (in moderation)
Macadamia nuts are a good source of monounsaturated fat, which has been shown to lower LDL (bad) cholesterol levels. They’re also a good source of omega-9 fatty acids and contain fewer calories than other nuts. However, they’re still high in fat and should be eaten in moderation if you’re trying to lose weight or maintain weight loss.
While nuts are high in fat, the majority of it is plant-based monounsaturated and polyunsaturated fats. These types of fat have been shown to lower LDL (bad) cholesterol levels.
Nuts also contain fiber and protein, which helps you feel fuller longer. It’s important to note that while nuts are high in fat, most of it is plant-based monounsaturated and polyunsaturated fats. These types of fat have been shown to lower LDL (bad) cholesterol levels.
Nuts also contain fiber and protein, which helps you feel fuller longer. It’s important to note that while nuts are high in fat, most of it is plant-based monounsaturated and polyunsaturated fats. These types of fat have been shown to lower LDL (bad) cholesterol levels. Nuts also contain fiber and protein, which helps you feel fuller longer. It’s important to note that while nuts are high in fat, most of it is plant-based monounsaturated and polyunsaturated fats. These types of fat have been shown to lower LDL (bad) cholesterol levels
Worst Nuts for Cholesterol
- Peanuts: A 1-ounce serving of peanuts has 15 grams of fat, which is more than half the daily recommended intake for most people. Plus, they’re packed with sodium (about 300 milligrams).
- Cashews: These nuts are high in monounsaturated fats and contain vitamin B6, magnesium and zinc–but they also have a whopping amount of saturated fat (about 12 grams per 1/4 cup). The American Heart Association recommends limiting saturated fats to less than 7% of your total caloric intake; this means that if you eat 2,000 calories a day (the average woman eats about 1,800), no more than 160 calories should come from saturated fat sources like cashews or other nuts.* Pistachios: While these are good sources of fiber and protein — both important nutrients for heart health –they’re also high in calories (about 160 per ounce) due to their high fat content.* Macadamia Nuts: These tasty treats pack even more calories than pistachios do — about 200 per ounce! They’re also very expensive so you may want to think twice before adding them into your diet plan unless money isn’t an issue for you.* Walnuts: Although these nuts boast plenty of omega-3 fatty acids along with several other vitamins and minerals such as manganese
You can enjoy nuts if you choose the right ones.
Nuts are a healthy snack and can be enjoyed in moderation. However, you should be aware of the different types of nuts and their cholesterol-lowering abilities.
Nuts are high in protein, vitamins, minerals, and healthy fats. They’re also a good source of fiber–which helps lower LDL (bad) cholesterol levels by helping remove excess cholesterol from the body via digestion–as well as antioxidants that protect against heart disease.
Most nuts contain some amount of monounsaturated fat (the kind found in olive oil) and polyunsaturated fatty acids (PUFAs), both of which have been shown to reduce LDL (“bad”) cholesterol levels while increasing HDL (“good”) cholesterol levels.* Nuts also tend to be low-calorie foods compared to other snacks like cheese or meat; they’re especially useful when trying to lose weight since they provide satiating nutrients without adding many calories or carbs into your diet.*
In general, the fat in nuts can help lower cholesterol levels in two ways. First, monounsaturated fats from nuts are similar to those found in olive oil and other plant-based foods. These fats may help reduce LDL (“bad”) cholesterol by increasing HDL (“good”) cholesterol levels.* Second, polyunsaturated fats from nuts may also reduce LDL (“bad”) cholesterol levels by improving the breakdown of fat from food sources.*