Cashews and Heart Health: What the Research Says

Many people avoid nuts because they're high in fat. But most of the fat in cashews is unsaturated, a type that's generally considered better for the heart than saturated fat. Of the roughly 13 grams of fat in a 28 gram serving, around 8 grams is monounsaturated and 2 grams polyunsaturated, according to the Global Cashew Council.

The Council points to a study reported in the American Journal of Clinical Nutrition in which cashew consumption was linked to lower total and LDL ('bad') cholesterol. Another study, published in the Journal of Nutrition, followed Asian Indians with type 2 diabetes who added cashews to their diet for 12 weeks. Their systolic blood pressure fell and their HDL ('good') cholesterol rose.

Not every study shows a change. A 2019 trial reviewed by the Council found that cashew consumption didn't significantly alter blood lipids or other heart disease markers in the people it studied. Results differ depending on who takes part, how many cashews they eat, how long the study lasts and what they would otherwise have eaten.

The fair summary is that cashews don't appear to harm heart health when eaten in sensible amounts, and some research suggests small benefits, particularly when they replace less healthy snacks. They aren't a medicine, and no single food protects the heart on its own. Overall diet, activity and medical care matter far more.

Pick plain or lightly seasoned cashews, because heavily salted ones add sodium. Keep to about a handful a day, as in how many cashews to eat a day. And try swapping them in for a biscuit or a fried snack, not adding them on top. Our Oven Roasted Cashew is roasted with no added oil.

Fats are not all alike. Monounsaturated and polyunsaturated fats are the unsaturated kinds found in nuts, olive oil and fish, and general dietary guidance is to use them in place of saturated fats such as butter and ghee, rather than on top of them. In practice that means a handful of cashews instead of a fried snack or a biscuit, which is where any benefit is most likely to come from.

A few chopped cashews over a vegetable stir-fry, a rice dish or a bowl of oats adds crunch and protein without much else. Cashew butter can replace butter on toast, and a creamy cashew sauce can replace cream in a curry. Our cashew recipes and cashew cream have ideas. Try to avoid cashews that are fried in oil or coated heavily in salt or sugar.

Can cashews lower cholesterol? Some studies suggest small improvements and others find no change, so they are not a treatment. Are salted cashews bad for blood pressure? Salt adds sodium, which is a concern for people with high blood pressure, so unsalted or lightly salted is the safer choice. Should I avoid cashews with high cholesterol? Ask your doctor, because many people are advised that nuts can fit into a heart-healthy diet in small portions.

This post summarises published research and isn't medical advice. If you have heart disease, high blood pressure or high cholesterol, ask your doctor what's right for you. We also looked at common claims in cashew myths vs facts.