It is noted that cashews contain saturated fats, which can be harmful in large amounts.
Cashews are nutrient-rich nuts that contain monounsaturated fats, potassium, and fiber. Regular consumption helps control cholesterol levels and blood pressure. Very Well Health investigated whether cashews can be eaten with hypertension.
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 fats than is recommended.
Cashews contain 4.4 g of saturated fats, which are considered less "heart-healthy" as they can raise levels of "bad" cholesterol and contribute to heart disease. However, most of the saturated fat in cashews is stearic acid—a saturated fatty acid that does not raise blood cholesterol levels.
"Cashews can definitely be part of a healthy diet if consumed in the right proportions," said dietitian Grace A. DeRocha.
How Much Cashew Should You Eat Per Day
Like most nuts, cashews are calorie-dense, so they should be consumed in moderation.
"A small handful of unsalted nuts, including cashews, almost every day protects the heart if they replace less healthy snacks," said cardiologist John Higgins.
In a small 2017 study, people who ate cashews instead of potato chips had lower cholesterol levels.
Higgins recommends consuming about 15-20 cashew nuts per day.
Before buying cashews, check the sodium content on the nutrition label. Excess sodium can raise blood pressure, and the American Heart Association recommends consuming less than 2300 mg per day.
One ounce of roasted salted cashews contains 181 mg of sodium.
Aside from sodium, cashews do not appear to have a significant impact on blood pressure. A small randomized controlled trial in 2019 showed that daily consumption of 42 g of cashews does not affect blood pressure, while a meta-analysis in 2020 indicated that cashews may lower systolic blood pressure.
Cashews also contain magnesium, potassium, and unsaturated fats, which help maintain the elasticity of blood vessels and support healthy pressure.
Can You Eat Cashews Every Day
Cashews can be included in the daily diet. A 2022 study found that people who ate a handful of nuts, including cashews, daily had a lower risk of cardiovascular disease.
"Combine protein, such as nuts, with fruits or vegetables. This will really help lower blood pressure, normalize blood sugar and cholesterol levels because you’ll get a wonderful combination of fiber, antioxidants, and heart-healthy fats," says dietitian Bethany Dorfler.
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