Which nuts are okay to eat with high cholesterol?

November 13, 2025 •

4 min read

According to the CDC, nearly 94 million U.S. adults have high total cholesterol, putting them at increased risk for heart disease and stroke. Incorporating healthy snacks into your diet can be a great way to manage this condition, and many people wonder which nuts are okay to eat with high cholesterol. While all nuts contain heart-healthy unsaturated fats, some offer unique benefits that make them particularly beneficial for cholesterol management.

Quick Summary

This guide provides a detailed overview of the best nuts for managing high cholesterol, explaining how their unique nutritional profiles can benefit heart health. It covers specific nuts like walnuts, almonds, and pistachios, details the importance of preparation, and advises on portion control. Understanding which nuts can lower LDL and raise HDL can help optimize heart-healthy eating.

Key Points

Walnuts are rich in Omega-3 fatty acids: Eating walnuts can help lower bad LDL cholesterol and improve overall heart health.
Almonds are packed with monounsaturated fats: Daily almond consumption can reduce LDL cholesterol while potentially increasing good HDL cholesterol.
Pistachios are a source of antioxidants and fiber: Studies show pistachios can improve lipid profiles by lowering total and LDL cholesterol.
Peanuts contain beneficial phytosterols: As a legume with a similar profile to tree nuts, unsalted peanuts can help block cholesterol absorption.
Moderation and preparation are crucial: Stick to a handful (1-1.5 ounces) of unsalted, raw, or dry-roasted nuts to gain heart benefits without consuming excess calories or sodium.
Nuts should be part of a balanced diet: For best results, integrate nuts into a diet rich in fruits, vegetables, and whole grains, and low in saturated fats.

The Nutty Truth: Why Nuts Are Good for Cholesterol

Nuts have long suffered from a bad reputation due to their high fat content, but modern nutritional science shows that most of these fats are the healthy kind—monounsaturated and polyunsaturated fats. These 'good' fats, along with other nutrients found in nuts, play a crucial role in managing cholesterol levels. The primary mechanisms include lowering LDL ('bad') cholesterol, maintaining or increasing HDL ('good') cholesterol, and reducing inflammation that can damage arteries.

Healthy Fats: The unsaturated fats in nuts help lower LDL cholesterol when they replace saturated fats in the diet.
Omega-3 Fatty Acids: Certain nuts, especially walnuts, are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that benefits heart health.
Fiber: The dietary fiber in nuts helps bind to cholesterol in the digestive system and prevents its absorption into the bloodstream.
Plant Sterols: Nuts contain naturally occurring plant sterols, which are plant-based compounds that block the absorption of cholesterol.

The Best Nuts for Managing High Cholesterol

Walnuts

Walnuts are often highlighted for their exceptional heart-healthy properties. They are one of the best dietary sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. A 2018 meta-analysis found that walnut consumption can significantly lower LDL cholesterol levels. Eating a handful of walnuts daily can be a simple and effective strategy for promoting cardiovascular health.

Almonds

Almonds have a long-standing reputation for improving cholesterol. Research suggests that consuming almonds regularly can lower LDL cholesterol while maintaining or even increasing HDL cholesterol. They are packed with fiber, vitamin E, and magnesium, all of which contribute to their cardioprotective effects. A typical serving of about 1.5 ounces per day has been shown to yield positive results.

Pistachios

Pistachios offer a tasty way to improve your cholesterol profile. Studies have shown that adding pistachios to a healthy diet can help lower total cholesterol and bad LDL cholesterol. They are also high in potassium and antioxidants, which support overall heart health. Choosing in-shell pistachios can also aid in portion control, as the act of shelling them slows down your eating.

Peanuts

Technically a legume but nutritionally similar to tree nuts, peanuts are another excellent choice for high cholesterol. They are rich in phytosterols, compounds that compete with cholesterol for absorption in the gut. Studies have shown that consuming peanuts can lead to a decrease in both total and LDL cholesterol. However, opt for unsalted, dry-roasted varieties over processed or salted versions to avoid excess sodium.

Pecans and Macadamia Nuts

Pecans and macadamia nuts also contribute to a healthy lipid profile. Research indicates that pecans may help lower LDL cholesterol levels, while a 2003 study on men with high cholesterol found that a macadamia nut-rich diet lowered LDL and increased HDL. While these nuts are generally higher in fat, their monounsaturated fat content is beneficial when consumed in moderation.

Comparison Table of Heart-Healthy Nuts


Nut Type	Primary Benefit for Cholesterol	Key Nutrient	Recommended Serving	Caveat
Walnuts	Lowers LDL and total cholesterol	Omega-3 Fatty Acids (ALA)	1 oz (approx. 14 halves)	High in polyunsaturated fat, sensitive to rancidity; store properly.
Almonds	Lowers LDL, maintains/raises HDL	Monounsaturated Fat, Fiber, Vitamin E	1-1.5 oz (approx. 23-35 nuts)	Best results with dry-roasted or raw, unsalted versions.
Pistachios	Lowers LDL, total cholesterol, and triglycerides	Monounsaturated Fat, Antioxidants, Fiber	1-1.5 oz (approx. 49 kernels)	Choose unsalted, in-shell to help with portion control.
Peanuts	Lowers total and LDL cholesterol	Phytosterols, Protein	1 oz (approx. 28 nuts)	Opt for unsalted, dry-roasted, or natural peanut butter.
Pecans	Lowers LDL cholesterol	Plant Sterols, Monounsaturated Fat	1 oz (approx. 15-20 halves)	Can be calorie-dense; moderation is key.

How to Incorporate Nuts into a Cholesterol-Lowering Diet

Including nuts in your diet is simple and delicious, but moderation and preparation are key. A typical serving is about one handful, or 1 to 1.5 ounces. To maximize the health benefits, choose raw or dry-roasted nuts over those roasted in oil, and always opt for unsalted varieties to avoid excess sodium.

Here are some ideas for including nuts in your meals:

Snack: Have a small handful of mixed, unsalted nuts to curb hunger between meals.
Breakfast: Sprinkle chopped nuts over your oatmeal or yogurt. Consider adding walnuts for a boost of omega-3s.
Salads: Add crunch to salads with sliced almonds, walnuts, or pecans.
Main Courses: Use chopped nuts as a topping for stir-fries or pasta dishes. Pine nuts and walnuts are particularly good for this.
Nut Butters: Choose natural nut butter with no added salt, sugar, or unhealthy oils. Spread on whole-grain toast or use it as a dip for apple slices.

The Role of Moderation and Overall Diet

While nuts are a potent tool for cholesterol management, they are also calorie-dense due to their fat content. Eating too many nuts can lead to weight gain, which can negatively affect cholesterol levels. Therefore, sticking to recommended serving sizes is crucial. Furthermore, nuts should be part of a broader heart-healthy diet that includes plenty of fruits, vegetables, whole grains, and lean proteins, and limits saturated and trans fats. By adopting a balanced approach, nuts can be a powerful ally in your fight against high cholesterol.

Conclusion: Making Smart Choices for Heart Health

For those managing high cholesterol, the good news is that many nuts are not only okay to eat but are highly recommended as part of a heart-healthy diet. Nuts like walnuts, almonds, pistachios, and peanuts offer a powerhouse of nutrients, including unsaturated fats, fiber, and plant sterols, that actively work to lower LDL cholesterol and support overall cardiovascular health. By focusing on unsalted, raw, or dry-roasted varieties and practicing portion control, you can enjoy these delicious snacks while making a tangible difference in your cholesterol levels and heart health. Always consult with a healthcare provider or a registered dietitian for personalized dietary advice, especially if you are on cholesterol-lowering medication. For further reading, consult the American Heart Association website on healthy fats for heart health.

Frequently Asked Questions

Yes, nuts are a heart-healthy food that can be a beneficial part of a diet for managing high cholesterol. They contain healthy unsaturated fats, fiber, and plant sterols that help lower LDL ('bad') cholesterol.

Walnuts, almonds, and pistachios are among the best nuts for lowering cholesterol. Walnuts contain omega-3 fatty acids, while almonds and pistachios are high in beneficial monounsaturated fats.

A recommended serving is about 1 to 1.5 ounces, which is roughly a small handful. This amount provides significant health benefits without leading to excessive calorie intake.

Yes, peanuts are okay to eat. Although technically a legume, they have a nutritional profile similar to tree nuts and are rich in phytosterols that help lower cholesterol. Choose unsalted, natural versions over salted or sugary options.

Yes, eating nuts in excess can be counterproductive. While they contain healthy fats, they are also calorie-dense. Over-consuming them could lead to weight gain, which can negatively impact cholesterol levels.

Opt for raw or dry-roasted nuts. Nuts roasted in oil and heavily salted nuts can negate some of the health benefits. Unsalted, dry-roasted nuts retain their healthy fat content without adding unhealthy oils or sodium.

LDL is often called 'bad' cholesterol because it contributes to plaque buildup in arteries. HDL is 'good' cholesterol because it helps remove cholesterol from arteries. Many heart-healthy nuts can help lower LDL while maintaining or even raising HDL.

Natural nut butters without added sugar, salt, or trans fats can be a healthy alternative. A serving is typically 2 tablespoons. Look for products with a short ingredient list that only contains nuts.