Living

Here's Exactly What Happens to Your Cholesterol When You Eat Walnuts

By Emily Laurence Sardinha Parade - Health Stories
arena photography
arena

Chances are, you don't spend much time thinking about your cholesterol. High cholesterol is something that happens over time without you even noticing it. This slow creep is different from breaking a bone or spraining a muscle, which requires more immediate attention. But that doesn't mean that high cholesterol is something that should be ignored.

When left untreated, high cholesterol increases the risk of cardiovascular disease, heart attack and stroke. That's why it's important to get your cholesterol checked every few years and to know your numbers. Because here's the good news about high cholesterol: It's reversible through diet, lifestyle habits and medication.

Related: Here's Exactly What Happens to Your Cholesterol When You Eat Bananas

"Managing cholesterol through nutrition isn't about eating less. It's about eating smarter," says Dr. Alan Goldberg, MD, a cardiologist at Rush University System for Health. He explains that this comes down to following four guidelines: focusing on high-fiber foods, minimizing consumption of foods high in saturated fats and eating foods high in unsaturated fats, limiting refined carbs and sugar and eating a primarily plant-based diet.

There's one food in particular that hits on all four of those points: walnuts. "If you're trying to improve your cholesterol, what you add to your diet matters just as much as what you cut out. And one simple habit stands out: Eating a daily handful of nuts-especially walnuts or almonds," says Dr. John Higgins, MD, a cardiologist at UTHEalth Houston.

Related: Worried About Your Cholesterol Levels? Try Incorporating These 38 Foods Into Your Diet to Help Lower It

How Eating Walnuts Impacts Cholesterol

"As a cardiologist, I'm always looking for simple, sustainable changes patients can stick with. A small handful of walnuts or almonds each day is one of the easiest ways to support better cholesterol and overall heart health," Dr. Higgins says.

He points to guidelines from the American Heart Association and American College of Cardiology, which state that eating nuts supports a heart-healthy lifestyle. Both cardiologists say that the reason why walnuts are beneficial for maintaining healthy cholesterol is because they contain several cholesterol-supporting nutrients, all packaged together.

"Walnuts are one of the most effective ‘functional foods' you can add to your daily routine. They're a complete nutritional package containing polyunsaturated fats, plant sterols, high fiber and antioxidants," Dr. Goldberg tells Parade.

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

Dr. Higgings explains that the unsaturated fats, fiber and antioxidants in walnuts all help lower inflammation, which prevents LDL cholesterol from being oxidized and trapped in artery walls. Scientific research backs up the connection between walnut consumption and lower cholesterol. In one study published in The American Journal of Clinical Nutrition, 365 participants snacked on walnuts for between four and 24 months. When compared to people who didn't snack on walnuts, the walnut snackers experienced a significant drop in cholesterol. Other studies had similar results.

Even though walnuts are a heart-healthy food, they are calorie-dense and eating them excessively can lead to weight gain, which isn't good for cholesterol. Dr. Higgins recommends keeping walnut intake to an ounce a day (about one-fourth of a cup), which is enough to impact cholesterol without being excessively high in calories.

Related: Want To Lower Your Cholesterol? Cardiologists Say This Is the Best Diet To Follow

What To Pair Walnuts With for Extra Heart-Health Benefits

One way to prevent overeating walnuts is to pair them with other heart-healthy foods. This is a great way to get even more benefits from your snack too. "Walnuts and almonds work best when they replace less healthy snacks-not when you just add them on top," Dr. Higgins explains.

Both doctors say that one cholesterol-lowering breakfast that incorporates walnuts is oatmeal with the nuts mixed in. "The soluble fiber [in oatmeal] helps remove cholesterol from the body," Dr. Higgins says.

Walnuts and berries are another heart-healthy combination, according to both doctors. "Walnuts have their own unique antioxidant profile, but pairing them with berries is like doubling down on protection," Dr. Goldberg explains. They add that you could turn this pairing into a more substantial breakfast or snack by having them with Greek yogurt, which is rich in satiating protein.

Another nutritious pairing is walnuts and dark chocolate, a snack or dessert both cardiologists say supports cholesterol because dark chocolate is high in inflammation-lowering antioxidants. "Cocoa flavanols may modestly support blood pressure and endothelial function," Dr. Higgins says.

Eating walnuts won't cancel out a primarily nutrient-void diet, but it can be a helpful step in managing your cholesterol. "Walnuts and almonds aren't magic. But if you consistently swap them in for less healthy snacks, they can meaningfully improve your cholesterol over time. It's simple, practical and backed by strong science," Dr. Higgins emphasizes.

Packed with nutrient density, it just may be the healthiest snack for your heart.

Up Next:

Related: These Are the 2 Best Cooking Oils for High Cholesterol, Cardiologists Say

Sources:

Copyright 2026 The Arena Group, Inc. All Rights Reserved

This story was originally published May 12, 2026 at 9:50 AM.

Get unlimited digital access
#ReadLocal

Try 1 month for $1

CLAIM OFFER