A major effect cashews have on your heart, studies show

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cashew nut


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cashew nut

Do you include cashews in your trail mix bag? If not, maybe this information will make you consider the opposite when you go to make your next batch—cashews can help improve your heart health.

That’s right, several studies have suggested that regular consumption of cashews may reduce the risk of cardiovascular disease and stroke. In general, incorporating more nuts in your diet could be beneficial for heart health. Research has shown that eating just two ounces of nuts a day can reduce the levels of the harmful type of cholesterol (LDL) by up to 5%.

RELATED: The Best Nuts To Eat For Reducing Inflammation, Says Dietitian

However, some studies have related to eating a few individual nuts to lower blood cholesterol. For example, a 2019 study found that people with type 2 diabetes who spent 10% of their daily calories on cashews had a lower LDL / HDL (the good kind of cholesterol) ratio than those who didn’t. didn’t like cashews.



a bowl of fruit on a wooden table: salted cashews


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salted cashews

The results of a 2017 study demonstrated that consuming cashew nuts increases HDL cholesterol levels while lowering total and LDL cholesterol levels. Another 2018 study even linked cashew consumption to lower blood pressure levels.

Still, some research indicates that the effects of cashews on lowering harmful blood cholesterol levels are somewhat inconclusive. For example, a 2019 review suggests that while regularly snacking on cashews may help lower blood pressure and triglyceride levels (the type of fat in your blood), they had no effect on blood pressure. reduction in total or LDL cholesterol levels.

Keep in mind that there are a limited number of studies that explore cashew consumption and heart health, which, in part, may explain the conflicting results. In fact, it may be best to eat a variety of nuts to experience the heart health benefits.

For example, a large 2018 study found that eating peanuts and walnuts twice a week and walnuts once a week were associated with with a 13-19% reduced risk of any form of cardiovascular disease and 15-23% lower risk of coronary heart disease.

The next time you go to the grocery store, don’t forget to pick up some nuts (cashews included!)

For more tips on how to eat to keep your heart healthy, be sure to sign up for our newsletter! Then read this next:

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