April 02, 2019 · Written by Foodtolive Team

Do Nuts Have Cholesterol

For many years, nuts have had a bad reputation.

We think of them as just another junk food, thanks to their high-calorie count and fat content in each serving. The high cholesterol in many types of nuts is another perceived reason to steer clear from this food.

However, recent studies have shown that consuming certain nuts (in moderation, as with anything) can be beneficial to one’s health.

Some nuts, like almonds, cashews, and pistachios, have been shown to lower one’s cholesterol and lower the risk of heart disease.1

So, if you love nuts, here’s what you should look for next time you’re at the store.



The Healthiest Nuts

Walnuts are some of the healthiest nuts to buy. They have been proven to lower cholesterol, possibly because they contain omega-3 fatty acids that help slow down plaque buildup.2

Almonds are another healthy nut to have around the house or in your bag as a healthy snack.

While scientists aren’t sure which one of the numerous nutrients inside almonds helps in lowering cholesterol, they have been proven to help reduce it.3

This nut has the most heart-healthy monosaturated fats of any other. Macadamias have been proven time and again to lower cholesterol, blood pressure, and contain other heart-healthy benefits.4

However, there is a downside to this type of nut. Macadamias are the most calorie-dense nut while containing the least amount of protein. It’s best to eat this nut in moderation.5


Pistachios are great-tasting nuts that have a bounty of benefits, including being high in nutrients and antioxidants that can help your heart.

Additionally, pistachios contain some of the best calorie-to-protein levels of any nut, making them top contenders for one of the best foods to eat while trying to lose weight.

Cashews have high levels of monosaturated fats that have been shown to improve cholesterol levels and heart health.6 Cashews have a lower amount of fat than other nuts and contain high levels of nutrients that make for a tasty, guilt-free snack.7



What to Avoid

Even the healthiest nuts, like walnuts and almonds, can become as bad as a bag of chips.

Avoid nuts in large tubs, as these make it easy to overindulge without realizing it and sometimes are mixed with M&Ms, raisins, or other sugary foods.

Second, steer clear of nuts that have been oversalted, boiled, covered in chocolate, or BBQ powder.

It’s not a bad thing to eat nuts that are lightly salted or dusted with cocoa for a little extra flavor, but too much defeats the point of eating nuts as a nutritious snack.



About Nuts

Eating nuts with a healthy carbohydrate, such as fruit or oatmeal, slows the breakdown of sugars and digestion, creating a feeling of feeling fuller for a more extended period.8

Nuts can be an essential part of anyone’s diet, especially for those trying to lower their cholesterol.

If eaten in moderation, nuts are great supplements to a healthy diet and an active lifestyle.

  1. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
  2. https://www.webmd.com/cholesterol-management/features/nuts-help-lower-bad-cholesterol#1
  3. https://www.verywellhealth.com/can-almonds-lower-cholesterol-698131
  4. https://www.thedailymeal.com/eat/what-are-healthiest-nuts
  5. https://nuts.com/healthy-eating/benefits-of-cashews
  6. https://nuts.com/healthy-eating/benefits-of-cashews
  7. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=98
  8. https://organic.org/best-and-worst-nuts-for-your-health/