Can Nuts Lower Cholesterol?

Nuts were of bad fame in the past, people think they’re fatty, salty, unhealthy. However, in the past 10 years, scientists have proved nuts are good for health. FDA claimed that certain nuts are qualified health food, including walnuts, almonds, peanuts, hazelnuts, pecans, some pine nuts and pistachios. That’s why you see such a label on the nuts package – “Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease.”


Walnut is the king in the healthy nuts family. Nutritionists say Walnuts contain high omega-3 fatty acids, much higher than other nuts. Omega-3 fatty acids can lower triglycerides, and may also slow down the growth of plaques on the artery wall, and prevent blood clot. Some research show that people eating a handful of walnuts every day show HDL cholesterol (good cholesterol) raises and LDL cholesterol (bad cholesterol) drops by 10%. The result was published in the journal Diabetes Care.


Almond is the queen. Almonds contain protein, fiber, healthy monounsaturated fats, minerals, and antioxidant. An article published in the journal Circulation mentioned that people eating a handful of almonds every day lower LDL bad cholesterol by 4.4%, and those eating two handful of almonds lower LDL bad cholesterol by 9.5%.

Other Good Nuts

Peanuts, hazelnuts, pecans, some pine nuts and pistachios are all good healthy nuts with rich nutrients. 

Try to Avoid 

Brazil nuts, macadamia nuts, cashew nuts, and some varieties of pine nuts are not in the FDA claim list, because these nuts contain high fat content. They contain good content as well, but considering the fat, they’re not your first choice.


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* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.