Cashews: A Better Choice Than Low-fat Chips? - Harvard Health

Recent Articles

Daily cup of coffee may prevent afib recurrence

Gene-editing therapy lowers harmful blood fats in early study

What is EMDR therapy, and who can it help?

GLP-1 drugs versus bariatric surgery for treating obesity

Trying to lose weight? Be careful not to lose muscle

Two dumbbells, three exercises, and 10 minutes

Easing the emotional burden of IBS

Modify your push-ups to meet your fitness level

What is long QT syndrome?

Stroke survivors may benefit from very low LDL levels

/ June 1, 2017 Share Share this page to Facebook Share this page to X Share this page via Email Copy this page to clipboard Print This Page Click to Print

Research we're watching

 Image: © Purestock/Thinkstock

If you're craving a crunchy snack, a handful of cashews is a heart-healthy choice, a small study suggests.

Although they're a popular pick in nut mixes, cashews have a bit of a bad rap. Because cashews contain about 20% saturated fat, the FDA omitted them from the qualified health claim suggesting that nuts may lower heart disease risk when eaten as part of a diet low in saturated fats and cholesterol.

But most of the saturated fat in cashews is from stearic acid, a fatty acid thought to have a neutral effect on blood cholesterol. And when 51 volunteers added 1 to 2 ounces of cashews to their daily diets for four weeks, their harmful LDL cholesterol levels dropped by about 5%, compared with when they ate a control diet.

The control diet included baked potato chips instead of cashews. The exact amounts of both snacks were adjusted to provide about 11% of each person's total calorie intake. An ounce of cashews (about 18 medium nuts) provides 163 calories. The study findings were published online March 29, 2017, by The American Journal of Clinical Nutrition.

Share Share this page to Facebook Share this page to X Share this page via Email Copy this page to clipboard Print This Page Click to Print

Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Recent Articles

Daily cup of coffee may prevent afib recurrence

Gene-editing therapy lowers harmful blood fats in early study

What is EMDR therapy, and who can it help?

GLP-1 drugs versus bariatric surgery for treating obesity

Trying to lose weight? Be careful not to lose muscle

Two dumbbells, three exercises, and 10 minutes

Easing the emotional burden of IBS

Modify your push-ups to meet your fitness level

What is long QT syndrome?

Stroke survivors may benefit from very low LDL levels

/

Related Topics

Nutrition

How ultra-processed foods are made linked to weight gain

Nutrition

Easy, healthy low-carb snacks for any time of day

Nutrition

Maximize your muscle defense: Protein is key to protection

Nutrition

Free Healthbeat Signup

Get the latest in health news delivered to your inbox!

Sign Up Close

Thanks for visiting. Don't miss your FREE gift.

25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to lessen digestion problems…keep inflammation under control…learn simple exercises to improve your balance…understand your options for cataract treatment…all delivered to your email box FREE.

I want to get healthier This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. Close

Health Alerts from Harvard Medical School

And a FREE copy of the new report 25 Gut Health Hacks!

Sign up to receive HealthBeat emails from Harvard Health Publishing and get helpful tips and guidance for ways to lessen digestion problems… keep inflammation under control… learn simple exercises to improve your balance… understand your options for cataract treatment… all delivered to your email inbox FREE. PLUS, you'll get the latest news on medical advances and breakthroughs from Harvard Medical School experts, and special offers on content from Harvard Health Publishing.

I want to get healthier This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. Close

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of 25 Gut Health Hacks.

Sign me up Close

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of 25 Gut Health Hacks.

Sign me up This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.