What nuts are best for lowering cholesterol?

December 3, 2025 •

4 min read

Research consistently shows that eating a handful of nuts daily can significantly reduce bad (LDL) cholesterol levels and lower the risk of heart disease. So, what nuts are best for lowering cholesterol to achieve these benefits? The answer lies in the unique nutritional profiles of specific nuts, with some offering distinct advantages for cardiovascular health.

Quick Summary

This guide details the specific nuts, like pistachios, walnuts, and almonds, that are most effective for improving blood cholesterol levels due to their healthy fats, fiber, and plant sterol content. Proper portioning and preparation are also covered.

Key Points

Pistachios: May be the most effective nut for reducing total, LDL, and triglyceride cholesterol levels, supported by network meta-analyses.
Walnuts: An excellent source of plant-based omega-3 fatty acids (ALA), beneficial for reducing inflammation and lowering LDL cholesterol.
Almonds: Rich in monounsaturated fats, fiber, and Vitamin E, effectively reducing LDL cholesterol and protecting against its oxidation.
Nutrient Synergy: The combination of healthy fats, fiber, plant sterols, and antioxidants in nuts is what makes them so effective at managing cholesterol.
Moderation is Key: Consume a small handful (28-30g) of unsalted nuts daily as part of a balanced diet to gain heart benefits without consuming excess calories.
Preparation Matters: For maximum health benefits, opt for raw or dry-roasted nuts and avoid those with added salt or sugar.

The Science Behind Nuts and Cholesterol

Nuts are a nutritional powerhouse, packed with compounds that actively work to improve your lipid profile. Unlike unhealthy saturated fats found in processed snacks, the fats in nuts are predominantly unsaturated, which are known to lower LDL ("bad") cholesterol levels. But the benefits go beyond healthy fats. Nuts also contain omega-3 fatty acids, fiber, plant sterols, and antioxidants that contribute to a healthier heart.

How Nut Components Benefit Your Heart

Unsaturated Fats: Both monounsaturated and polyunsaturated fats found in nuts help reduce LDL cholesterol. These fats do not contribute to the plaque buildup that can clog arteries.
Omega-3 Fatty Acids: Particularly abundant in walnuts, these healthy fats are known for reducing inflammation and may decrease the risk of heart attack and stroke.
Dietary Fiber: All nuts contain fiber, which binds to cholesterol in your digestive system and helps remove it from your body before it can be absorbed. Fiber also promotes feelings of fullness, aiding in weight management.
Plant Sterols: These plant-based compounds have a structure similar to cholesterol and compete with it for absorption in your intestines, thereby blocking some of it from entering your bloodstream.
Antioxidants: Nuts, especially pistachios and almonds, are rich in antioxidants like vitamin E and polyphenols, which protect against oxidative stress and damage to blood vessels.

Top Nuts for Lowering Cholesterol

While all nuts offer some level of heart-healthy benefits, certain varieties stand out based on scientific research and specific nutrient content. Incorporating a variety of nuts into your diet is often the best approach to get the widest range of benefits.

Pistachios

Emerging as one of the most effective nuts, pistachios have been shown in meta-analyses to be superior for reducing total cholesterol (TC), LDL cholesterol, and triglycerides (TG). They are also high in plant sterols, which further boost their cholesterol-lowering power. A dose-dependent study found that even one serving (32 to 63 grams) of pistachios per day can reduce LDL cholesterol levels.

Walnuts

Walnuts are particularly prized for their high content of omega-3 alpha-linolenic acid (ALA), a plant-based fatty acid that fights inflammation and supports heart health. Studies consistently show that walnut consumption can significantly decrease total and LDL cholesterol levels. They are ranked as the second-best choice for reducing TC and TG after pistachios.

Almonds

Rich in monounsaturated fats, fiber, and Vitamin E, almonds are another excellent option for cholesterol management. A systematic review found that almond consumption significantly decreases total and LDL cholesterol levels, making them a top contender for reducing LDL.

Hazelnuts

Hazelnuts are high in monounsaturated fats, antioxidants, and fiber, and have been specifically noted for their effectiveness in reducing triglyceride levels. Research confirms they improve lipid profiles, including TG and LDL-C levels, regardless of whether they are consumed whole, sliced, or ground.

Macadamia Nuts

These nuts are loaded with monounsaturated fats and fiber, which help reduce total and LDL cholesterol levels. While their cholesterol-lowering effects may be less pronounced than pistachios or walnuts, they are still a beneficial part of a heart-healthy diet.

Nut Comparison for Lowering Cholesterol


Feature	Pistachios	Walnuts	Almonds	Hazelnuts	Macadamia Nuts
Best For	Overall TC, LDL, TG reduction	Omega-3s, inflammation	LDL reduction, antioxidants	Triglyceride reduction	MUFAs, LDL reduction
Healthy Fats	PUFA, MUFA	Highest ALA Omega-3	Highest MUFA	MUFA	MUFA
Key Nutrients	Plant sterols, B6, antioxidants	ALA, antioxidants, polyphenols	Vitamin E, fiber, magnesium	Fiber, magnesium, antioxidants	Omega-7, fiber, plant sterols
Portion Size	1–2 ounces (45-90 nuts)	1 ounce (14 halves)	1 ounce (23 nuts)	1 ounce (about 20 nuts)	1 ounce (about 15 nuts)

How to Incorporate Nuts into Your Diet

Adding nuts to your daily routine can be simple and delicious. The key is to consume them in moderation and choose unsalted, raw, or dry-roasted options to avoid extra sodium and unhealthy oils.

Here are some practical tips for adding nuts to your meals:

As a Snack: Enjoy a handful (approx. 28-30g) of plain, unsalted nuts to satisfy your hunger between meals.
On Salads: Sprinkle chopped nuts over salads for added crunch and nutrients. Walnuts or almonds are great choices.
With Breakfast: Top your oatmeal, yogurt, or cereal with chopped nuts.
In Recipes: Use ground nuts as a coating for chicken or fish, or add them to stir-fries.
As a Butter: Choose natural, unsweetened nut butters to spread on toast or add to smoothies.

Making the Best Choice for Your Health

When choosing which nuts are best for lowering cholesterol, the most important factor is consistency. Regularly consuming a variety of nuts in moderate portions as part of an overall healthy diet is the most effective strategy. While certain nuts, like pistachios and walnuts, may offer slightly better benefits for specific lipid markers, the collective effect of eating a mix of nuts is what will truly support long-term heart health. Focus on replacing less healthy snack options, such as chips or cookies, with a nutritious handful of nuts instead. For optimal cardiovascular benefits, combine increased nut consumption with other heart-healthy lifestyle changes, like regular exercise and a balanced diet rich in fruits and vegetables.

Conclusion

While many nuts offer benefits for cardiovascular health, research consistently points to pistachios, walnuts, and almonds as standout performers for lowering cholesterol. Pistachios have shown superior results in meta-analyses for reducing total cholesterol, LDL, and triglycerides, while walnuts excel in providing heart-protective omega-3 fatty acids. Almonds are highly effective for lowering LDL cholesterol and are packed with vitamin E. Ultimately, the best strategy is not to rely on a single type of nut but to consume a variety of unsalted, unroasted nuts in moderation. Just a handful a day can be a simple, yet powerful, step towards a healthier heart and better lipid profile.

Heart UK - Nuts

Frequently Asked Questions

Most health organizations recommend consuming about one handful, or 28-30 grams, of nuts daily. This amount has been shown to provide significant cardiovascular benefits without contributing to weight gain.

Dry-roasted, unsalted nuts retain most of their nutritional value and are a healthy choice. However, commercially roasted nuts often contain added oils and salt, so raw or dry-roasted unsalted varieties are best for heart health.

No, the fats in nuts are primarily unsaturated fats, which are considered 'good' fats. These healthy fats actually help lower your LDL ('bad') cholesterol, rather than raising it, when consumed in moderation.

Among commonly consumed nuts, walnuts are the best source of plant-based omega-3 fatty acids (ALA). These anti-inflammatory fats are particularly beneficial for heart and brain health.

Natural, unsweetened nut butters can offer similar health benefits, but they may lack some of the fiber found in whole nuts. It is crucial to check the ingredient list for added sugars, salt, and unhealthy oils, which can diminish the health benefits.

Yes, although technically legumes, peanuts share a similar nutritional profile with tree nuts and contain healthy fats, fiber, and protein that have been shown to help lower cholesterol levels effectively.

Nuts contain a combination of unsaturated fats, soluble and insoluble fiber, plant sterols (or phytosterols), and antioxidants like vitamin E. This combination works together to lower cholesterol absorption and protect blood vessels.