The link between cholesterol
nuts and heart health
Cholesterol nuts and heart health - How many nuts should I have each day?
Higher intakes of nuts have shown to reduce cholesterol levels to a greater degree, however it is possible to overdo it. Try to aim for a handful a day - roughly 2 tablespoons.
 How much can nuts lower cholesterol by?
3-19%
What's the best way to have nuts?
Raw or dry roasted and unsalted. Salt can raise blood pressure, and nuts roasted in oils are generally higher in fat. The oils used might also be high in saturated fat (e.g. palm oil).
Why are nuts healthy for the heart?
A range of reasons have been suggested:
Fibre
Nuts contain soluble fibre which is known to help lower cholesterol by binding to it, which stops it being re-absorbed back into the blood.
Click here to go from the cholesterol nuts and heart health page to learn more about fibre.
Vitamin E
Nuts are a good source of vitamin E, which is a known antioxidant and can reduce the oxidation of LDL cholesterol.
Folic acid
Folate can reduce levels of homocysteine. High levels of homocysteine in the blood has been linked to a higher risk of heart disease.
Copper
Copper is an antioxidant, which can potentially stop LDL (bad) cholesterol being converted into oxidised LDL ("nasty" cholesterol, which is more prone to clogging your arteries than regular LDL).
Magnesium
Magnesium has been shown to reduce risk of heart disease. Magnesium is important in ensuring the correct balance of calcium to potassium, and low magnesium levels are linked to heart attacks. Most nuts are a good source of magnesium.
Selenium
Selenium is also an antioxidant, and is particularly rich in brazil nuts.
 Fats
The type of fats in nuts are the heart healthy kind - poly and monounsaturated fats, which have been shown to lower cholesterol when used in place of saturated fats. Walnuts contain a special kind of polyunsaturated fat - omega 3 fat - which has further benefits.
Click here to go from the cholesterol nuts and heart health page to learn more about different types of fat.
Plant protein (arginine)
Nuts contain arginine, an amino acid (building block of protein) which is known to help prevent blood clots and assist with cholesterol reduction.
Plant sterols
Plant sterols are known to reduce cholesterol absorption, which can ultimately lead to lower total and LDL cholesterol. Nuts contain plant sterols, although there are different amounts in each type of nut. Nuts rich in plant sterols include peanuts, pistachio nuts, pine nuts, almonds, macadamias, pecans and walnuts.
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Will nuts cause weight gain?
People often think that nuts are fattening because they contain a lot of fat (45-75% fat content, to be precise!) In theory, nuts could be expected to cause weight gain, but interestingly enough, studies indicate that eating nuts on a frequent basis is linked to a lower body mass index.
In trials where people are fed nuts, body weight generally stays the same. Studies have also shown that eating nuts within a calorie controlled diet can actually assist with weight loss. How on earth could this be? One study indicated that people who eat nut-rich diets eliminate more fat from their body though faeces. In other words, not all the fat from nuts is absorbed.
Click here to go from the cholesterol nuts and heart health page to learn more about weight management.
Which types of nuts are best?
Each nut has a special combination of nutrients, so try to choose a variety of nuts to obtain the most benefits.
Special characteristics of different nuts
Almonds - calcium, vitamin E
 Walnuts - omega 3's
Pistachios - plant sterols
Brazil nuts - selenium
Cashews - iron
Macadamias - vitamin E
Peanuts - folate
Tips for increasing nut intake
- Have a handful with some dried fruit as a snack
- Sprinkle into salads e.g. cashews, walnuts and macadamia nuts work well in garden salads
- Use crushed nuts in yoghurt
- Decorate cakes with nuts
- Use crushed nuts on ice-cream
- Combine crushed nuts, breadcrumbs and reduced fat cheese and sprinkle on casseroles for a crunchy topping
- Crumble nuts and add to biscuit mixtures
- Add to natural muesli for breakfast
- Use 100% natural nut spreads on bread
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