Nuts lower blood lipids, but many eat them the wrong way

According to the Report on Nutrition and Chronic Disease Status of Chinese Residents (2020), the prevalence of hyperlipidemia among adults aged 18 and above in China is as high as 35.6%. Abnormal blood lipids can lead to atherosclerosis, coronary heart disease, and stroke, and diet is one of the major contributing factors.

A study published in Critical Reviews in Food Science and Nutrition in December 2023 found that nuts can significantly help regulate blood lipids — but the effects vary by type:

Best nuts for lowering total cholesterol: pistachios, almonds, walnuts

Best nuts for lowering low-density lipoprotein: cashews, walnuts, almonds

Best nuts for lowering triglycerides: hazelnuts, walnuts

Best nut for raising high-density lipoprotein: peanuts

Health benefits of nuts

Help stabilize blood sugar

Rich in dietary fiber, nuts can aid digestion, promote satiety, slow gastric emptying, bind bile acids to lower cholesterol, and help stabilize blood sugar. People with diabetes are advised to carry 15–20g of nuts for snacks when traveling.

Cancer prevention

For stage III colon cancer patients, eating about 28g of nuts at least twice a week was associated with a 42% improvement in disease-free survival and a 57% increase in overall survival over 6.5 years of follow-up. Regular consumption of tree nuts such as Brazil nuts, cashews, and pecans was also linked to a lower risk of pancreatic cancer in women.

Weight control

Studies show that eating about 28g of nuts daily can help prevent middle-age weight gain and reduce obesity risk. In calorie-restricted diets, adding nuts did not lead to weight gain and even aided in greater weight loss.

Heart health

A survey of 86,000 women found that those who ate 20g of nuts daily had a 35% lower risk of heart disease compared with those who ate less than 5g per week. Walnuts, sunflower seeds, and pecans are especially rich in antioxidants that protect cells from damage.

Recommended intake

The Chinese Dietary Guidelines suggest consuming 50-70g of nuts per week, or about 10g per day.

Types of nuts to avoid

Moldy nuts: Poor storage can lead to mold growth and the production of aflatoxin, a Class 1 carcinogen that can damage the liver and increase cancer risk.

Burnt nuts: Overheated nuts can produce carcinogenic compounds as fats, proteins, and carbohydrates break down.

Overly flavored nuts: Products such as caramel walnuts or salted cashews often contain excessive sugar, salt, oil, flavorings, and additives, which may increase the risk of hypertension, high blood lipids, and obesity. Strong flavors can also mask signs of spoilage.