Are Cashews Good or Bad for Cholesterol?
Heart disease remains the leading cause of death in the United States, and high cholesterol is one of its biggest risk factors. Because certain fats can raise “bad” cholesterol levels, many people wonder whether foods like cashews, which contain some saturated fat, are good or bad for cholesterol.
The short answer: cashews can be part of a heart-healthy, cholesterol-lowering diet when eaten in moderation. Despite common concerns, research suggests cashews may actually support healthy cholesterol levels rather than harm them.
How High Cholesterol Affects Your Health
Cholesterol is a waxy, fat-like substance that your body needs in small amounts to function properly. Problems arise when low-density lipoprotein (LDL)—often called “bad cholesterol”—builds up in the blood over time.
Excess LDL cholesterol can harden and narrow arteries, increasing the risk of heart attack, stroke, and other cardiovascular diseases. Health experts generally recommend keeping total cholesterol below 200 mg/dL to reduce these risks.
Understanding Good vs. Bad Cholesterol
Cholesterol travels through the bloodstream in particles called lipoproteins:
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LDL (Low-Density Lipoprotein): Deposits cholesterol in arteries and tissues. High levels are linked to heart disease. Ideal levels are below 100 mg/dL.
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HDL (High-Density Lipoprotein): Helps remove cholesterol from the bloodstream and transport it to the liver for elimination. Higher levels are better, with 60 mg/dL or more considered protective.
A healthy cholesterol profile focuses on lowering LDL and increasing HDL.
Do Cashews Raise Bad Cholesterol?
Although cashews contain some saturated fat, the majority of their fat is heart-healthy unsaturated fat. For example, a 2-ounce serving of cashews contains:
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About 2 grams of saturated fat
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Roughly 16 grams of unsaturated fat
This favorable fat profile means cashews do not significantly raise LDL cholesterol when consumed in reasonable portions. In fact, studies show that regularly eating cashews may help lower total and LDL cholesterol, making them a smart choice for heart health.
Can Cashews Increase Good Cholesterol?
Yes. Research published in the Journal of Nutrition found that consuming cashews over a 12-week period led to higher HDL (good cholesterol) levels and lower blood pressure in participants. These effects further support cashews as a beneficial food for cardiovascular health.
Cashews and Heart Health: What the Research Says
Diets rich in nuts—including cashews—have long been associated with a lower risk of heart disease and stroke. Several studies suggest:
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People with type 2 diabetes who consumed cashews had a lower LDL-to-HDL ratio, an important marker of heart health.
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Other studies observed higher HDL levels, lower blood pressure, and reduced total cholesterol among regular cashew consumers.
Some research results are mixed, likely due to small study sizes and differences in diet patterns. Researchers note that replacing unhealthy snacks with cashews—rather than simply adding them on top of an existing diet—may be key to seeing cholesterol benefits.
Overall, evidence suggests cashews are at least as heart-healthy as other nuts.
Are Cashews Good for People With Type 2 Diabetes?
Cashews may also benefit people with type 2 diabetes. They are:
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A good source of fiber, which helps stabilize blood sugar
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Low in sugar, with about 8 grams of net carbs per serving
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Rich in healthy fats that support insulin sensitivity
One study found that people with type 2 diabetes who replaced part of their daily calories with cashews had lower insulin levels, indicating better blood sugar control. More research is still needed, but current findings are promising.
Easy Ways to Add Cashews to a Healthy Diet
Cashews are versatile and easy to include in everyday meals:
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Eat them raw or dry-roasted as a snack
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Add to stir-fries, salads, soups, or grain bowls
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Use cashew butter on toast or in oatmeal
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Blend soaked cashews into dairy-free sauces, sour cream, or desserts
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Make no-bake energy balls using cashews and oats
For the healthiest option, choose raw or unsalted cashews, as roasted and salted varieties can contain excess sodium and added oils.
The Bottom Line
So, are cashews good or bad for cholesterol?
When eaten in moderation, cashews are good for cholesterol and heart health. They can help lower LDL cholesterol, raise HDL cholesterol, and support overall cardiovascular wellness—especially when they replace less healthy foods in your diet.
If you’re managing high cholesterol or heart disease risk, cashews can be a nutritious and satisfying addition to a balanced, heart-healthy eating plan.
