Do cashews negatively impact cholesterol levels?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Despite misconceptions about the effect of fats and nuts on cholesterol, cashews have a beneficial impact on cholesterol levels, as their monounsaturated fatty acids actually lower LDL cholesterol while maintaining HDL cholesterol levels. Since cholesterol composition is one factor contributing to human cardiovascular health, the favorable effects that cashews produce on the cholesterol composition favorably affect coronary vascular health. I have observed this effect in many studies I have conducted.
LDL Reduction Process
- Oleic acid displaces saturated fats in metabolism
- Plant sterols block cholesterol absorption in intestines
- Fiber binds bile acids increasing cholesterol excretion
- Results in 10-12% LDL reduction clinically
HDL Preservation
- Healthy fats maintain HDL production pathways
- Antioxidants prevent HDL oxidation and degradation
- Magnesium supports HDL functionality
- Preserves cardioprotective cholesterol fraction
Arterial Protection
- Polyphenols prevent LDL oxidation in artery walls
- Copper supports endothelial cell integrity
- Reduces plaque formation risk significantly
- Improves blood vessel elasticity long-term
The FDA has recognized nuts, including cashews, as heart-healthy foods. Their qualified health claim that daily consumption reduces the risk of coronary heart disease has been verified by an extensive review of clinical studies. Cashews meet the strict criteria for this designation.
After regular use over a couple of weeks, the practical benefits show up. My clients show changes in their lipid profiles after 4-6 weeks of taking 28g daily. The important thing is to consume regularly, but without exceeding the recommended amount. This way, you get the benefit but minus the calories.
Even with these benefits, portion control is still a consideration. While cashews can help manage cholesterol levels, consuming too many can lead to an increase in calories. To balance the benefits of managing cholesterol levels with your weight loss goals, try to drink a recommended portion size of approximately 28g.
Use this knowledge by adding 1 measured serving daily. Snack on cashews mid-morning or top your salad with them for a delicious treat. Check your cholesterol levels every three months to monitor any changes that may occur. This is a small change you can make to your diet that offers significant protection for your heart.
Read the full article: 10 Amazing Benefits Cashew Nuts Offer
