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Nuts are a popular food worldwide, and there is evidence that they may benefit a person’s health. A variety of nuts may lower low-density lipoproteins (LDL), or “bad” cholesterol, while raising high-density lipoproteins (HDL), or “good” cholesterol. However, not all nuts have the same effect on a person’s cholesterol levels. This article discusses cholesterol and how it affects a person’s health. It also explores the effects that several types of nuts have on cholesterol levels and their nutritional content. Finally, it answers some common questions about some of the most suitable nuts for lowering cholesterol. For more science-backed resources on nutrition, visit our dedicated hub. What is cholesterol Share on PinterestVero./StocksyCholesterol is a fatty molecule that plays a number of vital roles within the body. For example, the substance is essential to the structural integrity of cell membranes and their fluidity. Cell membrane fluidity refers to how proteins and lipids, or fats, move within the cell membrane. There are two types of cholesterol: LDL cholesterol and HDL cholesterol. A person with higher LDL cholesterol levels may be at risk of developing: coronary artery diseaseaortic aneurysmsstroke Conversely, someone with higher HDL levels may be at a decreased risk of developing these conditions. Peanuts According to a 2016 review, peanuts are rich in chemicals called phytosterols. These chemicals may stop the body from absorbing as much cholesterol, as they are similar in structure to cholesterol and compete with it in absorption. The review’s authors noted that eating peanuts can lower a person’s total cholesterol and LDL cholesterol levels without making significant changes to their HDL cholesterol levels. The Department of Agriculture (USDA) provides the following nutritional data for 100 grams (g) of raw peanuts:Cholesterol0 milligrams (mg)Calories570Fat47.6 gCarbohydrates20.9 gProtein25.1 gSodium1 mgPotassium332 mgCalcium62 mgMagnesium184 mgIron2.09 mgVitamin C0 mgVitamin B60.34 mg Walnuts A 2018 meta-analysis stated that walnuts are also high in phytosterols, which people may also call plant sterols. After reviewing 26 studies, the authors concluded that a person may lower LDL cholesterol levels by eating walnuts. However, this effect was more pronounced when walnuts contributed between 10% and 25% of a person’s daily energy intake. There was less of an effect when that figure was less than 10%. The USDA supplies the following nutritional data for 100 g of unroasted walnuts:Cholesterol0 mgCalories654 Fat65.2 gCarbohydrates13.7 gProtein15.2 gSodium2 mgPotassium441 mgCalcium98 mgMagnesium158 mgIron2.91 mgVitamin C1.3 mgVitamin B60.537 mg Cashew nuts According to a 2017 study, incorporating cashew nuts into a typical American diet can help a person decrease their total and LDL cholesterol levels. However, the researchers of a 2020 meta-analysis investigated the effects of cashews on cholesterol levels. They found that cashew consumption had no significant effect on total, LDL, or HDL cholesterol. Therefore, further research into cashews and cholesterol may be necessary. The USDA provides the following nutritional data for 100 g of raw cashew nuts.Cholesterol0 mgCalories553 Fat43.8 gCarbohydrates30.2 gProtein18.2 gSodium12 mgPotassium660 mgCalcium37 mgMagnesium292 mgIron6.68 mgVitamin C0.5 mgVitamin B60.417 mg Almonds The authors of a 2018 review noted that supplementing the diet with almonds can lower LDL cholesterol while maintaining or even increasing HDL cholesterol. The authors suggested that people may lower their risk of developing dyslipidemia — blood lipid levels that are too high or low — by eating 45 g of almonds daily. Dyslipidemia is a risk factor for cardiovascular disease. The USDA supplies the following nutritional data for 100 g of unsalted dry roasted almonds.Cholesterol0 mgCalories598 Fat52.5 gCarbohydrates21 gProtein21 gSodium3 mgPotassium713 mgCalcium268 mgMagnesium279 mgIron3.73 mgVitamin C0 mgVitamin B60.136 mg Hazelnuts The authors of a 2016 review and meta-analysis compared the results of nine studies on hazelnuts and cholesterol. They found people who incorporated hazelnuts into their diet had lower levels of total and LDL cholesterol, with no effect on their HDL cholesterol. The study authors hypothesized that the high dietary fiber content of hazelnuts might contribute to this effect. According to the USDA, 100 g of unroasted hazelnuts contain 9.7 g of fiber. The USDA provides the following nutritional data for 100 g of unroasted hazelnuts.Cholesterol0 mgCalories628 Fat60.8 gCarbohydrates16.7 gProtein15 gSodium0 mgPotassium680 mgCalcium114 mgMagnesium163 mgIron4.7 mgVitamin C6.3 mgVitamin B60.563 mg Macadamia nuts There is limited recent research into the effects of macadamia nuts on cholesterol. However, a small 2003 study indicated that macadamia nut consumption could lower LDL levels by around 5.3% while increasing HDL levels by 7.9% among men with elevated cholesterol levels. The USDA supplies the following nutritional data for 100 g of raw macadamia nuts.Cholesterol0 mgCalories718Fat75.8 gCarbohydrates13.8 gProtein7.91 gSodium5 mgPotassium368 mgCalcium85 mgMagnesium130 mgIron3.69 mgVitamin C1.2 mgVitamin B60.275 mg Brazil nuts A small 2013 study indicated that a single Brazil nut serving of 20–50 g lowered LDL cholesterol levels and raised HDL cholesterol levels after 9 hours in 10 healthy study participants. Conversely, the authors of a 2022 meta-analysis reported no significant changes in cholesterol levels after Brazil nut consumption. Therefore, further research into Brazil nuts and cholesterol may be necessary. The USDA provides the following nutritional data for 100 g of dried, unblanched Brazil nuts.Cholesterol0 mgCalories659 Fat67.1 gCarbohydrates11.7 gProtein14.3 gSodium3 mgPotassium659 mgCalcium160 mgMagnesium376 mgIron2.43 mgVitamin C0.7 mgVitamin B60.101 mg Pecans A 2018 study indicated that people may lower their LDL cholesterol levels by consuming a high pecan diet. However, the authors concluded that further research is necessary. The USDA supplies the following nutritional data for 100 g of unsalted dry roasted pecans.Cholesterol0 mgCalories710Fat74.3 gCarbohydrates13.6 gProtein9.5 gSodium1 mgPotassium424 mgCalcium72 mgMagnesium132 mgIron2.8 mgVitamin C0.7 mgVitamin B60.187 mg Pistachios A 2016 review investigated the results of nine different studies into the relationship between blood cholesterol and pistachio nut consumption. In six of those studies, LDL cholesterol levels dropped while HDL cholesterol levels rose in people who replaced part of their usual diet with pistachio nuts. The USDA provides the following nutritional data for 100 g of raw pistachios.Cholesterol0 mgCalories560 Fat45.3 gCarbohydrates27.2 gProtein20.2 gSodium1 mgPotassium1020 mgCalcium105 mgMagnesium121 mgIron3.92 mgVitamin C5.6 mgVitamin B61.7 mg Frequently asked questions Below are some of the most common questions and answers about nuts to lower cholesterol. Can eating too many nuts raise cholesterol Yes, it is possible that eating nuts in excess may increase LDL cholesterol levels due to their saturated fat content. Eating nuts in excess may also exceed a person’s daily calorie needs, leading to increased LDL cholesterol levels. However, saturated fat content varies between different types of nuts, and eating certain nuts in moderation as part of a balanced diet may increase HDL cholesterol levels. Are cashews bad for cholesterol Research indicates that cashew nuts may improve or have little effect on a person’s cholesterol levels. However, an individual should eat cashews in moderation as part of a balanced diet. Do pistachios lower cholesterol Yes, pistachios may reduce levels of LDL cholesterol. They may also increase levels of HDL cholesterol. Summary If a person has excess LDL cholesterol and insufficient HDL cholesterol, they may develop serious health conditions later in life. However, people may improve their cholesterol levels by adding certain types of nuts to a balanced diet. A healthcare professional can offer further advice and help an individual manage their diet to reduce LDL cholesterol levels. Last medically reviewed on July 19, 2022CholesterolNutrition / Diet 14 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Arya, S. S., et al. (2016). Peanuts as functional food: A review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/Colpo, E., et al. (2013). A single consumption of high amounts of the Brazil nuts improves lipid profile of healthy volunteers.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693158/de Souza, R. G. M., et al. (2017). Nuts and human health outcomes: A systematic review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748761/Garg, M. L., et al. (2003). Macadamia nut consumption lowers plasma total and LDL cholesterol levels in hypercholesterolemic men.https://academic.oup.com/jn/article/133/4/1060/4688082?login=falseGodos, J., et al. (2022). Effect of brazil nuts on selenium status, blood lipids, and biomarkers of oxidative stress and inflammation: A systematic review and meta-analysis of randomized clinical trials [Abstract].https://pubmed.ncbi.nlm.nih.gov/35204285/Guasch-Ferré, M., et al. (2018). Effects of walnut consumption on blood lipids and other cardiovascular risk factors: An updated meta-analysis and systematic review of controlled trials.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6862936/Huff, T., et al. (2022). Physiology, cholesterol.https://www.ncbi.nlm.nih.gov/books/NBK470561/Kalita, S., et al. (2018). Almonds and cardiovascular health: A review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/Lippi, G., et al. (2016). More pistachio nuts for improving the blood lipid profile - systematic review of epidemiological evidence [Abstract].https://pubmed.ncbi.nlm.nih.gov/27163889/Mah, E., et al. (2017). Cashew consumption reduces total and LDL cholesterol: A randomized, crossover, controlled-feeding trial.https://pubmed.ncbi.nlm.nih.gov/28356271/McKay, D. L., et al. (2018). A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: A randomized controlled trial.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872757/Morvaridzadeh, M., et al. (2020). Effect of cashew nut on lipid profile: A systematic review and meta-analysis [Abstract].https://pubmed.ncbi.nlm.nih.gov/32160624/Perna, S., et al. (2016). Effects of hazelnut consumption on blood lipids and body weight: A systematic review and bayesian meta-analysis.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188407/U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central.http://fdc.nal.usda.gov/FEEDBACK:Medically reviewed by Imashi Fernando, MS, RDN — By Mathieu Rees on July 19, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageWhat are the most healthful nuts you can eat?Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C Nuts are one of the best sources of plant-based protein, and they provide a wide range of other nutrients and healthful fatty acids. A diet that…READ MOREWhat are macadamia nuts good for?Medically reviewed by Kathy W. Warwick, R.D., CDE Macadamia nuts are a nutritious food with many potential benefits, including lowering the risk of heart disease and possibly helping prevent cancer.READ MOREHealth benefits of cashewsMedically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C Cashews nuts are rich in protein and other nutrients and can offer some useful health benefits. They can help boost bone strength, heart health, and…READ MORE