All nuts contain fiber, which helps lower cholesterol. Fiber also makes you feel full, so you eat less. Plant sterols. Some nuts contain plant sterols, a substance that can help lower cholesterol.
The worst foods for high cholesterol, given their high saturated fat content, include: Red meat, like beef, pork, and lamb, as well as processed meats like sausage. Full-fat dairy, like cream, whole milk, and butter. Baked goods and sweets.
Other Nuts
"They're high in vitamins, minerals, and good monounsaturated fat, which can lower cholesterol." Along with almonds and walnuts, the FDA gave its qualified health claim to peanuts, hazelnuts, pecans, some pine nuts, and pistachios. Many studies back up their benefits.
More importantly, eating too many nuts can actually lead to food toxicity which can range from mild symptoms to severe illness. In addition, many nut varieties contain the amino acid L-Arginine, which can cause mouth ulcers if you over-indulge.
Gas, bloating, and digestive issues may occur.
It's a common side effect, thanks to compounds in nuts called phytates and tannins, which make them difficult to digest. And eating too much fat, which is found abundantly in nuts, in a short period of time can lead to diarrhea, says Alan R.
BHF dietitian Victoria Taylor says:
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
You can overdo it when it comes to nut and seeds consumption. “If you eat more than one or two handfuls of nuts per day, you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight,” McManus warns. Think in terms of small portions.
Almonds. In addition to being a good source of fiber and protein, almonds are also high in vitamin E, which protects from cell damage by fighting free radicals in our bodies. Free radicals are unstable and highly reactive molecules that can lead to cellular aging, damage and cause disease.
Just 28g of nuts daily has been found to reduce the risk of coronary heart disease. For people at risk of developing heart disease, the cholesterol-lowering portfolio diet includes 42g of nuts daily and the DA SH diet, for blood pressure reduction, recommends 50g nuts daily.
Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “It is recommended to have about 20-23 almonds a day for the average adult. Having more than this is considered too much. This is because almonds are high in calories and fat. When eaten in moderation, they can provide your body with healthy fats.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
1) Red Meat
Beef, lamb, and pork – these are high in saturated fats and contain more cholesterol. Swap these out for healthy proteins like beans, chicken, and fish.
Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. So are peanuts — though they are technically not a nut, but a legume, like beans. It's best to choose unsalted or unsweetened nuts. Adding salt or sugar to nuts may cancel out their heart-healthy benefits.
Recommended daily serving of nuts
The Australian Dietary Guidelines recommend 30 grams of nuts on most days of the week for adults. As all nuts have a similar nutrient content, a wide variety of nuts can be included as part of a healthy diet. One serving is approximately 30 grams – or 1/3 of a cup (or one handful).
A 30g serve of nuts is equivalent to approximately: 20 almonds. 10 Brazil nuts. 15 cashews.
Almonds are the most nutritionally-dense nuts and said to be king of superfoods by online health food brand, Healthy Supplies. They contain Vitamin E, magnesium, iron, calcium and fibre.
Walnuts are one of the best nuts for weight loss due to the fact that they contain polyunsaturated fats and protein. Polyunsaturated fats are good for the body because they contain omega 6 fatty acids and omega 3.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
You might also just be straight up hungry and in need of nutrients! If you're not getting enough fats in your diet or following a low carb diet, your body may seek these macronutrients in the form of nuts or nut butters. Luckily there's little downside in indulging your craving in moderation.
What happens if you eat too many cashews? While cashews are a nutritious snack rich in copper, magnesium, and phosphorus, as well as protein and beneficial fats, overconsumption and allergy can cause rare side effects such as bloating, constipation, weight gain, and joint swelling.