Cashews Are Heart Healthy When Consumed in Moderation
Cashews are heart healthy when consumed in moderation as part of a balanced diet, with evidence showing they can help reduce total cholesterol and LDL cholesterol levels.
Benefits of Cashews for Heart Health
Cashews offer several cardiovascular benefits:
- They are a healthy source of protein from plants, which is recommended by the American Heart Association (AHA) as part of a heart-healthy diet 1
- Cashews contain monounsaturated and polyunsaturated fatty acids, which are associated with reduced cardiovascular disease risk 2
- A randomized controlled trial demonstrated that cashew consumption decreased total cholesterol and LDL cholesterol when substituted for high-carbohydrate snacks 2
- Another study in patients with type 2 diabetes found that daily cashew consumption (10% of total calories) significantly decreased serum insulin and LDL-C/HDL-C ratio 3
How Cashews Compare to Other Nuts
When comparing different types of tree nuts:
- In a network meta-analysis, pistachio-enriched and walnut-enriched diets ranked highest for improving lipid profiles 4
- However, cashews still offer heart health benefits similar to other nuts, despite containing slightly more saturated fat 2
- Approximately one-third of the saturated fat in cashews is stearic acid, which is relatively neutral on blood lipids 2
Recommended Consumption
The AHA recommends:
- Including nuts as part of a heart-healthy dietary pattern 1
- Choosing mostly protein from plants, including nuts and legumes 1
- Consuming nuts in moderation due to their calorie density
- Using liquid plant oils (including nut oils) rather than tropical oils, animal fats, or partially hydrogenated fats 1
Potential Limitations
Some considerations when consuming cashews:
- Results across studies are not entirely consistent - one controlled trial found no significant differences in blood lipids or other cardiovascular markers after cashew consumption 5
- A meta-analysis of cashew studies showed no significant changes for total cholesterol, triglycerides, HDL cholesterol, or LDL cholesterol 6
- Cashews are calorie-dense, so portion control is important to maintain a healthy body weight 1
Practical Recommendations
To incorporate cashews into a heart-healthy diet:
- Consume cashews in moderation (a small handful, about 1 oz or 28g)
- Use cashews as a replacement for less healthy snacks high in refined carbohydrates or saturated fats
- Include cashews as part of a diverse diet rich in fruits, vegetables, whole grains, and other plant proteins
- Choose unsalted or lightly salted cashews to limit sodium intake
- Combine cashews with other heart-healthy nuts for variety and complementary nutritional benefits
Cashews can be a valuable component of a heart-healthy dietary pattern when consumed as part of an overall balanced diet that emphasizes fruits, vegetables, whole grains, and healthy protein sources.