Nuts - HEART UK

Nuts, including peanuts, are another cholesterol-buster that can support heart health.

Research has shown that eating nuts regularly, at least four times a week, or daily, can help reduce blood cholesterol and promote long-term heart health.

How do nuts lower cholesterol and protect the heart?

The exact reason isn’t fully understood, but it’s thought to come from their powerful nutritional qualities:

Rich in fibre: Including gel-like fibres that can bind to cholesterol in the gut, reducing how much enters the blood.
Heart-friendly fats: Rich in the cholesterol-lowering unsaturated fats and low in saturated fats.
Antioxidants: A great source of vitamin E, which helps protect the body's cells including the heart.
Essential minerals: Provide nutrients like magnesium and potassium, which support blood pressure and overall heart health.

These benefits work together to help

Lower blood cholesterol.
Improve blood pressure, another big risk factor for heart disease.
Keep blood vessels healthy, ensuring good circulation to and from the heart.

Other nutritional benefits

A great source of plant protein.
Filling and satisfying, helping with appetite control and weight management.

How much should I eat?

Aim for a small handful of nuts (28–30g) daily.

All nuts count, including peanuts!

Choose unsalted and unsweetened options.

Some good choices include walnuts, almonds, cashews, Brazil nuts, macadamias, pistachios, pecans, hazelnuts, or peanuts.

Although peanuts are technically legumes, they have a similar nutritional profile to tree nuts.

Easy ways to your daily handful of nuts

Snack on a handful of nuts to keep you going through the day. Combine it with fresh or dried fruit and some seeds.
Add to porridge or breakfast cereals.
Sprinkle on low-fat plain yogurt or a plant-based alternative with fresh fruit.
Add to stir-fries and salads to give texture and flavour.
Make a homemade pesto with nuts like walnuts, cashews, or pistachios instead of pine nuts and replacing some of the basil.

Nut butters: While nut butters are nutritious, it’s unclear if they offer the same cholesterol-lowering benefits as whole nuts.

Mythbusting: nuts and body weight

Nuts are often thought to be fattening because they’re high in calories. However, research suggests the opposite is true:

Regular nut eaters tend to have a lower body weight compared to non-nut eaters.
Adding nuts to a balanced diet does not lead to weight gain.

Why is this the case?

Not all nut calories are absorbed, up to a third pass through the body due to nuts' high fibre and complex structure.
Nuts' high protein and fibre content helps you feel fuller for longer, meaning you may eat less at the next meal.