6 Types of Nuts That Slash Your LDL Cholesterol Level

Nuts contain several nutrients that make them particularly heart and cholesterol healthy. The most important of these are vitamin E, monounsaturated oil, and fiber.

But not all nuts are created equals.

In today’s article we’ll list the 6 most heart healthy nuts and explain why they’re so good for you.

1. Almonds. According to a recent study in the Journal of Nutrition, almonds can increase the amount of HDL (good) cholesterol in your blood and enhance its effectiveness at removing LDL (bad) cholesterol from your body. Another study in the Journal of the American Dietetic Association concluded that almonds could increase the amount of vitamin E in your blood and decrease the amount of bad cholesterol. Vitamin E is a strong antioxidant and almonds are one of its most abundant sources, so it is not surprising that it can prevent harmful cholesterol.

2. Cashews. These creamy nuts are lower in fiber than other nuts, but a 2017 study in the American Journal of Clinical Nutrition found that they could lower your total cholesterol by 3.9 % and LDL cholesterol by 4.8%. Their benefits probably stem from their monounsaturated fat, and they can provide a large percentage of your daily copper, magnesium, manganese, phosphorus, and iron intakes. They work well if you eat a handful as a high-calorie mid-morning or mid-afternoon snack.

3. Hazelnuts. Italian researchers concluded from a study published in the Journal Nutrients in 2005 that hazelnuts could successfully bring down your LDL and total cholesterol. Rich in monounsaturated fat, they can fight inflammation and oxidation of LDL cholesterol, two of the main causes of dangerous cholesterol. They also contain vitamin E and arginine, an important amino acid previously linked to cholesterol reduction.

4. Peanuts. Although not technically a nut, if the other nuts on the list are a bit beyond your budget, the humble peanut is cheap. If a 2014 study in the American Journal of Clinical Nutrition can be believed, peanuts can cut your cholesterol and blood pressure scores—substantially. Another study in JAMA Internal Medicine on more than 200,000 participants discovered that those with a high peanut intake had a smaller risk of dying of cardiovascular disease and of all other causes than their peers. High in fiber, monounsaturated fat, arginine, and a super-healthy polyphenol called resveratrol, peanuts are a cholesterol-fighting powerhouse.

5. Pistachios. When scientists published their study in The American Journal of Clinical Nutrition comparing a group of people who ate no pistachios with groups who obtained 10% and 20% of their energy requirements from pistachios, respectively, the pistachio eating groups’ total cholesterol decreased by 8%, their LDL by 11.6%, and their other non-HDL cholesterol by 11%. The non-pistachio group did not benefit at all. With antioxidants like vitamin E and carotenes, monounsaturated fat and fiber, and almost every mineral and vitamin you can think of, this is unsurprising.

6. Walnuts. In a study in BMJ Open Diabetes Research & Care, scientists showed that a handful of walnuts every day reduced participants’ LDL cholesterol while keeping their weight constant, notwithstanding the high fat content. With anti-inflammatories like monounsaturated and Omega-3 fats and antioxidants like ellagic acid, catechin, and melatonin, you can’t go wrong with these delicious nuts.

Eating nuts is not going to be enough to normalize your cholesterol.

Here are the exact steps I took to clear out 93% of my clogged heart arteries and bring my cholesterol down to normal—by cutting out ONE single ingredient you don’t even know you’re consuming…