Nuts To Lower Cholesterol: Nuts as part of a varied diet may help reduce levels of “bad” cholesterol and raise “good” cholesterol levels. But, this will depend on the types of nuts, how they are prepared, and how much a person eats.
A variety of nuts may lower low-density lipoproteins (LDL), or “bad” cholesterol, while raising high-density lipoproteins (HDL), or “good” cholesterol. However, not all nuts have the same effect on a person’s cholesterol levels.
Nuts To Lower Cholesterol, This article discusses cholesterol and how it affects a person’s health. It also explores the effects that several types of nuts have on cholesterol levels and their nutritional content. Finally, it answers some common questions about some of the most suitable nuts for lowering cholesterol.
What is cholesterol?
Nuts To Lower Cholesterol, Cholesterol is a fatty molecule that plays a number of vital roles within the body. For example, the substance is essential to the structural integrity of cell membranes and their fluidity. Cell membrane fluidity refers to how proteins and lipids, or fats, move within the cell membrane.
There are two types of cholesterol: LDL cholesterol and HDL cholesterol. A person with higher LDL cholesterol levels may be at risk of developing:
Coronary artery disease
Aortic aneurysms
Stroke
Conversely, someone with higher HDL levels may be at a decreased risk of developing these conditions.
1. Peanuts
Nuts To Lower Cholesterol, According to a 2016 review, peanuts are rich in chemicals called phytosterols. These chemicals may stop the body from absorbing as much cholesterol, as they are similar in structure to cholesterol and compete with it in absorption.
The review’s authors noted that eating peanuts can lower a person’s total cholesterol and LDL cholesterol levels without making significant changes to their HDL cholesterol levels.
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2. Walnuts
Nuts To Lower Cholesterol, A 2018 meta-analysis stated that walnuts are also high in phytosterols, which people may also call plant sterols.
After reviewing 26 studies, the authors concluded that a person may lower LDL cholesterol levels by eating walnuts. However, this effect was more pronounced when walnuts contributed between 10% and 25% of a person’s daily energy intake. There was less of an effect when that figure was less than 10%.
3. Cashew nuts
Nuts To Lower Cholesterol, According to a 2017 study, incorporating cashew nuts into a typical American diet can help a person decrease their total and LDL cholesterol levels.
However, the researchers of a 2020 meta-analysis investigated the effects of cashews on cholesterol levels. They found that cashew consumption had no significant effect on total, LDL, or HDL cholesterol.
Therefore, further research into cashews and cholesterol may be necessary.
4. Almonds
Nuts To Lower Cholesterol, The authors of a 2018 review noted that supplementing the diet with almonds can lower LDL cholesterol while maintaining or even increasing HDL cholesterol.
The authors suggested that people may lower their risk of developing dyslipidemia — blood lipid levels that are too high or low — by eating 45 g of almonds daily. Dyslipidemia is a risk factor for cardiovascular disease.
5. Hazelnuts
Nuts To Lower Cholesterol, The authors of a 2016 review and meta-analysis compared the results of nine studies on hazelnuts and cholesterol. They found people who incorporated hazelnuts into their diet had lower levels of total and LDL cholesterol, with no effect on their HDL cholesterol.
The study authors hypothesized that the high dietary fiber content of hazelnuts might contribute to this effect. According to the USDA, 100 g of unroasted hazelnuts contain 9.7 g of fiber.
6. Macadamia nuts
Nuts To Lower Cholesterol, There is limited recent research into the effects of macadamia nuts on cholesterol.
However, a small 2003 study indicated that macadamia nut consumption could lower LDL levels by around 5.3%Trusted Source while increasing HDL levels by 7.9% among men with elevated cholesterol levels.
7. Brazil nuts
Nuts To Lower Cholesterol, A small 2013 study indicated that a single Brazil nut serving of 20–50 g lowered LDL cholesterol levels and raised HDL cholesterol levels after 9 hours in 10 healthy study participants.
Conversely, the authors of a 2022 meta-analysis reported no significant changes in cholesterol levels after Brazil nut consumption. Therefore, further research into Brazil nuts and cholesterol may be necessary.
8. Pecans
Nuts To Lower Cholesterol, A 2018 study indicated that people may lower their LDL cholesterol levels by consuming a high pecan diet. However, the authors concluded that further research is necessary.
9. Pistachios
Nuts To Lower Cholesterol, A 2016 review investigated the results of nine different studies into the relationship between blood cholesterol and pistachio nut consumption. In six of those studies, LDL cholesterol levels dropped while HDL cholesterol levels rose in people who replaced part of their usual diet with pistachio nuts.
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