Are Cashews Good for High Cholesterol? (Expert Answer)

Short Answer: Cashews are good for high cholesterol. Because they have unsaturated fats, fiber, protein, magnesium, copper, vitamin K, and antioxidants, and they can help lower LDL cholesterol, raise HDL cholesterol, and prevent plaque buildup in your arteries.

High cholesterol is a condition that affects your blood vessels and heart.

In high cholesterol, your body has too much of a fatty substance called cholesterol in your blood.

This can lead to various health problems, such as atherosclerosis, heart attack, and stroke.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume unsaturated fat rich foods like olive oil, avocado, and salmon and avoid saturated fat and trans fat rich foods like butter, cheese, and pastries.

Now, cashews are a type of seed that are often eaten as a snack or used in recipes.

People usually eat them raw, roasted, or salted, or use them to make cashew butter, cheese, or milk.

Cashews are good for high cholesterol because they contain mostly unsaturated fats, which can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

They also contain other beneficial nutrients, such as fiber, protein, magnesium, copper, and antioxidants.

One ounce (28 grams) of raw cashews can give you about 12 grams of fat (mostly unsaturated), 5 grams of protein, 1 gram of fiber, 20% of the DV for magnesium, 69% of the DV for copper, and 10% of the DV for vitamin K.

Unsaturated fats can help lower LDL cholesterol and prevent plaque buildup in your arteries.

Fiber can also help lower cholesterol by binding to it in your digestive system and removing it from your body.

Protein can help maintain muscle mass and support your immune system.

Magnesium can help regulate blood pressure and blood sugar levels.

Copper can help produce energy and protect your cells from oxidative stress.

Vitamin K can help with blood clotting and bone health.

Furthermore, cashews are a plant-based food and plant-based foods are good for high cholesterol.

Because, they tend to be lower in saturated fat and cholesterol than animal-based foods, and higher in fiber and antioxidants.

You can eat about a handful (1–2 ounces or 28–56 grams) of cashews per day safely.

More than that can cause weight gain, digestive problems, or kidney stones.

Also, you shouldn’t eat cashews if you have a nut allergy to prevent anaphylaxis.

Because, cashews can trigger a severe allergic reaction in some people.

You can buy fresh cashews in your local market or can order them online.

Always choose unsalted and unroasted varieties to avoid added sodium and oil.

Because, too much sodium and oil can increase your blood pressure and calorie intake.

You can store them in an airtight container in a cool, dry place for up to 6 months, or in the refrigerator for up to a year.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.

I always recommend my high cholesterol patients to follow a cholesterol-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

Get a Customized Diet Plan

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

Leave a Comment