What Happens to Your Blood Pressure and Cholesterol When You Eat Cashews Regularly

Cashews are crunchy, nutrient-rich nuts that contain monounsaturated fats, potassium and fiber. Some research has shown that regular consumption of cashews helps control cholesterol and blood pressure.

Are cashews good for the heart?

Unlike other nuts, cashews have not received the heart-healthy label from the American Heart Association (AHA) and the Food and Drug Administration (FDA) because they contain slightly more saturated fat than the agencies allow for this designation.

Most nuts must have less than 4g of saturated fat per 50g to qualify, but cashews contain 4.4g. Saturated fats are generally considered less “heart healthy” because they can increase levels of “bad” LDL cholesterol and contribute to heart disease.

However, most of the saturated fat in cashews is stearic acid, a type of saturated fatty acid that does not raise blood cholesterol levels.

Although cashews contain slightly more saturated fat than almonds or pistachios, most of the fat in cashews is mono- or polyunsaturated fat, which may help improve cholesterol levels.

“Cashews can definitely be part of a heart-healthy diet when eaten in the right portions,” said Grace A. Derocha, MBA, RD, CDCES, a Detroit-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

How much should you eat?

Like most nuts, cashews are high in calories, so eat them in moderation.

You can maximize their benefits by eating them in place of less nutritious snacks. In a small study in 2017, people had lower cholesterol levels when they ate cashews instead of chips.

“A small handful of unsalted nuts most of the time, including cashews, offers heart protection when replaced with less healthy snacks,” John Higgins, MD, a cardiologist at UTHealth Houston, told Verywell in an email.

Higgins recommends eating about 15 to 20 cashews per day.

Choose Unsalted Cashews to Manage Blood Pressure

Check the nutrition label for sodium before stocking up on cashews. Excess sodium can increase blood pressure, and the AHA recommends consuming less than 2,300 mg per day.

One ounce of roasted, salted cashews contains 181 mg of sodium.

Since most roasted cashews are salty, you can buy raw cashews or roast them yourself to enhance the flavor, Derocha said.

Beyond sodium, cashews don’t seem to have a major effect on blood pressure. A small 2019 randomized controlled trial found that consuming 42 g of cashews daily did not change blood pressure, while a 2020 meta-analysis suggested that cashews may lower systolic blood pressure.

Derocha said the evidence is modest but “positively biased.” Cashews also provide magnesium, potassium, and unsaturated fats, which help maintain blood vessel flexibility and support healthy blood pressure.

Should You Eat Cashews Every Day for Heart Health?

Cashews can be part of a heart-healthy daily diet. A 2022 study found that people who ate a handful of nuts, including cashews, daily had a lower risk of cardiovascular disease.

You’ll get health benefits whether you eat the nuts all at once or throughout the day, so just find what works for you, said Bethany Doerfler, MS, RDN, senior clinical research dietitian at the Digestive Health Institute at Northwestern Medicine.

If you’re tired of eating a handful of cashews every day, try varying your habits. Throw cashews on a salad or toss them in a bowl of vegetable rice.

“Pair a protein like a nut, say cashews, with a produce, like a fruit or a vegetable. Then you really help treat blood pressure, regulate blood sugar and regulate cholesterol because you have this nice matrix of fiber, antioxidants and heart-healthy fats,” Doerfler said.