Eating nuts every day can reduce LDL ‘bad’ cholesterol, according to a major global study (1).

The review of more than 20 years of research provides the strongest evidence to date on the cholesterol-lowering benefits of nuts, including almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, walnuts, and peanuts.

The systematic literature review and meta-analysis, published in Nutrition, Metabolism and Cardiovascular Disease, examined 113 clinical trials, involving 8,060 people.

It found daily nut consumption lowered LDL (bad) cholesterol and total cholesterol, major contributors to cardiovascular disease. The researchers also identified improvements in triglycerides, a type of fat in the blood, and apolipoprotein B, a protein linked to LDL cholesterol.

The nut eaters consumed between 5g and 100g nuts a day, with a median intake of 45.5g or around one and a half handfuls a day. The trials varied from three weeks to two years, with cholesterol-lowering benefits observed no matter the amount of nuts consumed or duration of daily nut consumption.

“While the goal for overall good health should be at least a handful of nuts a day, this study suggests regularly eating even a small amount of nuts can deliver cholesterol improvements,” said Belinda Neville, dietitian and Program Manager at Nuts for Life.

This is an important study and its findings provide strong evidence that including nuts in the diet can help to reduce critical risk factors for cardiovascular disease.

Nuts contain a unique combination of nutrients, including unsaturated fats, fibre, and plant sterols, which work together to improve cholesterol levels and support heart health.

Despite the benefits, nut consumption in Australia remains low. Only 2% of Australians meet the recommended daily intake of 30 grams of nuts and 60% of Australians report not eating any nuts at all (2).

Cardiovascular disease remains Australia’s leading cause of death, accounting for approximately 25% of all deaths (3). It affects more than 4.5 million Australians – 18% of the population – and costs the healthcare system more than $14.3 billion annually (4).

CVD is largely preventable through diet and lifestyle changes. And dietary changes, such as increasing nut consumption, offer a powerful preventative approach to reducing its burden.

Eating a daily handful of nuts is one of the simplest steps Australians can take to support their heart health.

The bottom line:

Nuts are an easy, nutrient-dense snack that supports heart health, without contributing to weight gain. This new research reinforces the need to promote the role of nuts in everyday eating patterns, and their importance within dietary guidelines.

Note: The newly-published research was supported by a grant from the International Nut and Dried Fruit Council (INC).