Unexpected Benefits: Regular Nut Consumption May Help Lower Blood Lipids

Jun 22, 2025 | 0 comments posted by Nature Target

Walnuts, peanuts, sunflower seeds—these common types of nuts have long been favored by many for their unique flavors and nutritional value. However, despite their popularity, there's a widespread concern: can regular consumption of nuts lead to elevated blood lipid levels? Surprisingly, the answer is yes—but not in the way you might expect. Multiple studies have shown that regularly eating nuts can actually help reduce blood lipid levels.

What's the Difference Between Nut Lovers and Those Who Rarely Eat Them?

A recent study published in *The American Journal of Clinical Nutrition* in January 2025 revealed a simple yet effective method to reduce blood lipids: replacing daily snacks with a handful of pecans. Participants were advised to maintain their usual dietary habits aside from this single change. Remarkably, after just 12 weeks, significant reductions in blood lipid levels were observed.

The study included 138 adults aged 25 to 70 who were at risk of cardiometabolic diseases. They were randomly assigned to one of two groups: the pecan group, who consumed 57 grams of pecans daily in place of regular snacks, and a control group, who continued their normal snacking habits.

After 12 weeks, compared to the control group, the pecan group saw the following reductions:

Total cholesterol decreased by 8.1 mg/dL
LDL cholesterol dropped by 7.2 mg/dL
Non-HDL cholesterol was reduced by 9.5 mg/dL
Triglycerides fell by an impressive 16.4 mg/dL

Researchers concluded that for individuals at higher risk of cardiometabolic diseases, incorporating pecans into the daily diet as a snack can significantly improve cholesterol profiles and overall diet quality.

Regular Nut Consumption Is Linked to Lower Cardiovascular Risk

A 2021 study by a research team from Harvard University, published in the journal *Nutrients*, found a strong correlation between regular walnut consumption, reduced cardiovascular mortality, and increased longevity. The findings suggest that consuming more than five servings of walnuts per week (one serving is approximately 28 grams) may offer the greatest benefits in reducing mortality and extending lifespan.

Specifically, compared to non-walnut consumers:

Those who consumed five servings per week reduced overall mortality risk by 14%
Cardiovascular mortality risk dropped by 25%
Life expectancy increased by approximately 1.3 years

Even moderate consumption (2–4 servings per week) was associated with:

A 13% reduction in all-cause mortality
A 14% decrease in cardiovascular disease risk
An increase in life expectancy by about one year

Different Nuts Have Varying Effects on Blood Lipids

In 2023, a comprehensive review published in *Critical Reviews in Food Science and Nutrition* analyzed data from 76 randomized controlled trials to assess the lipid-lowering effects of various nuts. The findings revealed that while all nuts can contribute to lipid regulation, their efficacy varies across different lipid parameters:

Top three nuts for lowering total cholesterol: Pistachios, almonds, and walnuts
For reducing "bad" LDL cholesterol: Cashews, walnuts, and almonds
For lowering triglycerides: Hazelnuts ranked highest, followed by walnuts
For raising "good" HDL cholesterol: Peanuts were found to be the most effective

These results suggest that individuals can select the type of nut best suited to their specific lipid profile to maximize health benefits.

Important Tips for Eating Nuts Safely and Effectively

Nuts are rich in unsaturated fatty acids, which can help regulate blood lipids, reduce serum cholesterol, and prevent cardiovascular conditions such as atherosclerosis and thrombosis. However, it's important to follow these three tips for safe and effective consumption:

Control the Quantity

The recommended intake is 50–70 grams of nuts per week (about 10 grams per day). This roughly translates to:

15 peanuts
12 hazelnuts
7–8 cashews, almonds, or pistachios
2–3 pecans
2 Brazil nuts or walnuts
2 bottle caps of black sesame, chia, or flax seeds
A small handful of pine nuts in shell or sunflower seeds

Choose Unsalted, Unflavored Nuts

Opt for raw, unprocessed nuts, preferably with skins. Nut skins are rich in plant compounds such as carotenoids, phytosterols, and polyphenols (e.g., flavonoids and proanthocyanidins), many of which are concentrated in the skin between the shell and kernel. Processed nuts often contain added salt, sugar, or oil, which may negate their health benefits.

Avoid Rancid or Moldy Nuts

Due to their high content of unsaturated fatty acids, nuts are prone to oxidation. Avoid any with a rancid or sour odor, or visible mold. If accidentally consumed, spit them out immediately and rinse your mouth with water.

FAQs about Nuts

Are Almonds a Tree Nut?

Yes, almonds are considered tree nuts because they grow on trees and are part of the nut family that includes walnuts, cashews, and hazelnuts. Despite being technically a seed of the almond fruit, they are classified as tree nuts due to their botanical origin and similar nutritional profile.

Does Nuts Have Protein?

Yes, all nuts contain protein, but the amount can vary depending on the type. For example, almonds and peanuts are particularly high in protein, while others like macadamia nuts and cashews have less.

How Many Brazil Nuts Can You Eat a Day?

The recommended daily intake of Brazil nuts is generally limited to 1–3 nuts per day. This is because Brazil nuts are extremely high in selenium, an essential mineral that supports health but can be toxic in large amounts.

Is Cashew Nut a Nut?

Cashews are commonly classified as nuts because they share many physical and nutritional characteristics with true nuts. Although botanically they are seeds from the cashew apple, their crunchy texture, rich taste, and high content of healthy fats, protein, and essential minerals make them similar to other tree nuts in both use and benefits.