Can Cashews Raise Your Cholesterol Levels? The Truth About This Heart-Healthy Nut

December 12, 2025 •

3 min read

Despite a long-standing myth, cashews do not contain dietary cholesterol and, when consumed in moderation as part of a balanced diet, they are unlikely to raise your cholesterol levels. In fact, the healthy fats found in these nuts can actually help to improve your lipid profile, contributing to better heart health.

Quick Summary

This article explores the relationship between cashew consumption and blood cholesterol, revealing that these nuts contain heart-healthy fats and can be beneficial for managing lipid levels. It discusses the nutritional science behind cashews and addresses common misconceptions regarding saturated fat and cholesterol.

Key Points

Neutral Saturated Fat: The saturated fat in cashews primarily comes from stearic acid, which has been shown to have a neutral effect on blood cholesterol levels.
Contains Healthy Unsaturated Fats: Cashews are rich in monounsaturated and polyunsaturated fats that can help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol.
Research Shows Potential for Reduction: Some studies indicate that substituting high-carbohydrate snacks with cashews can lead to a modest reduction in total and LDL cholesterol.
Moderation is Important: Due to their calorie density, cashews should be consumed in moderation as part of a balanced diet to avoid excessive calorie intake and potential negative effects.
Overall Diet is Key: The context of your overall diet is the most significant factor for managing cholesterol, and cashews fit well into heart-healthy eating patterns.
Zero Dietary Cholesterol: Like all plant-based foods, cashews contain no dietary cholesterol.

Debunking the Myth: Cashews and Saturated Fat

While cashews have been mistakenly seen as high in saturated fat that raises cholesterol, most of their saturated fat comes from stearic acid. Research indicates that stearic acid has a neutral effect on blood cholesterol, unlike other saturated fats that increase LDL ('bad') cholesterol. This makes the fat in cashews different from less healthy fats found in processed snacks.

The Role of Healthy Fats in Cashews

Cashews are primarily rich in monounsaturated and polyunsaturated fats, known for supporting heart health and managing cholesterol. These fats are crucial for health and can help lower LDL cholesterol and potentially increase HDL ('good') cholesterol. Replacing less healthy snacks with cashews can improve your lipid profile.

What the Research Says About Cashews and Cholesterol

Studies on cashew consumption and cholesterol show varied results. One randomized trial found that daily cashew intake reduced total and LDL cholesterol compared to a control diet, especially when cashews replaced high-carbohydrate snacks.

However, some analyses have shown mixed or insignificant findings, suggesting the impact can vary based on individuals and study methods. This emphasizes that overall diet and health context are important.

Comparing Nuts and Their Effects on Cholesterol

Comparing cashews to other nuts provides useful perspective, as many tree nuts support heart health with slightly different nutrient profiles.


Nutrient Aspect	Cashews	Walnuts	Almonds
Healthy Fats	High in monounsaturated fats.	High in omega-3 fatty acids (alpha-linolenic acid).	High in monounsaturated fats and alpha-tocopherol.
Saturated Fat	Contains stearic acid, which has a neutral effect on cholesterol.	Lower in saturated fat than cashews.	Less saturated fat than cashews.
Impact on LDL	Studies show potential to reduce LDL, especially when replacing less healthy snacks.	Well-documented for reducing LDL and total cholesterol.	Consistently shown to reduce LDL and total cholesterol.
Other Nutrients	Rich in magnesium, copper, and zinc.	Contains phytosterols and ellagic acid.	High in fiber, vitamin E, and phytosterols.
Overall Effect	Supportive of heart health when part of a balanced diet.	Often considered highly effective for improving lipid profiles.	Excellent for heart health due to diverse nutrient profile.

Practical Ways to Enjoy Cashews Without Guilt

Adding cashews healthily to your diet is easy. Due to their calorie content, moderation is vital. A typical serving is about one ounce (28 grams).

Tips for incorporating cashews:

Choose unsalted or lightly roasted: Avoid extra sodium and unnecessary oils.
Substitute snacks: Use cashews instead of high-carb or sugary items.
Enhance meals: Add chopped cashews to salads, yogurt, or oatmeal.
Create dairy-free options: Blend soaked cashews for creamy soups or sauces.

The Power of a Balanced Diet

Ultimately, the effect of any food like cashews depends on your entire diet. A diet full of whole foods like fruits, vegetables, and lean protein is best for heart health. Diets like the Mediterranean diet, which includes nuts, are linked to better cholesterol and reduced heart disease risk. Cashews can be a healthy part of such a diet but are not a standalone solution for cholesterol.

Conclusion

Cashews, when eaten in moderation, are a heart-healthy choice and do not raise cholesterol. Their high monounsaturated fat content and cholesterol-neutral stearic acid support a healthy lipid profile. The key is to include them wisely in a balanced diet, perhaps replacing less healthy snacks. While direct evidence on cashews and cholesterol can vary, their nutritional benefits for heart health are clear. Always consult a healthcare professional or dietitian for personalized dietary advice.

This article provides general information and does not constitute medical advice. Consult with a healthcare professional before making any significant changes to your diet.

Frequently Asked Questions

No, cashews do not contain cholesterol. Since they are a plant-based food, they are naturally free of dietary cholesterol.

The saturated fat in cashews is mostly stearic acid, which has been found to have a neutral effect on cholesterol, unlike other saturated fats that can increase LDL levels.

When consumed in moderation, cashews can have a positive effect on cholesterol by providing healthy unsaturated fats that may help lower LDL ('bad') cholesterol and increase HDL ('good') cholesterol.

For optimal heart health, it is best to consume unsalted and lightly roasted or raw cashews. Both are good choices, but you should avoid varieties with added salt or sugar.

Some studies suggest cashews can reduce LDL cholesterol, but research on various nuts shows that others, like walnuts and almonds, are also very effective. Including a variety of nuts in your diet is the best approach.

A healthy serving size of cashews is about one ounce (28 grams), or a small handful. It's important to monitor portion sizes due to their calorie density.

While cashews are generally safe, if you are on any medication for cholesterol or other conditions, it's always best to consult with your doctor or a healthcare provider before making significant changes to your diet.

Yes, a person with high cholesterol can eat cashews as part of a heart-healthy diet, provided they are consumed in moderation. They contain healthy fats and other nutrients beneficial for cardiovascular health.