- Eating walnuts as part of a healthy diet can support your cholesterol levels and heart health.
- Walnuts offer omega-3 fatty acids, plant sterols and polyphenols, which work together to help your heart.
- Enjoy walnuts in pesto, on top of yogurt or a salad, or even as a crust for fish or tofu when baking.
Nuts are tiny but mighty for heart health. While no single nut will magically boost your “good” high-density lipoprotein (HDL) cholesterol, walnuts stand out as one of the most heart-healthy picks. “It’s a fun coincidence that walnuts are often shaped like a heart, and they are one of the best nuts for supporting heart health,” explains Sheri Gaw, RDN, CDCES.
Research consistently shows that eating nuts can reduce low-density lipoprotein (LDL) or “bad” cholesterol. But when it comes to HDL, the findings are mixed. “What is more consistently observed is a reduction in LDL and an improved ratio of HDL to total cholesterol, which is still a very positive outcome for heart health,” explains Stefani Sassos, M.S., RDN, CDN, NASM-CPT.
“HDL acts like a cleanup crew, helping to remove excess LDL ‘bad’ cholesterol from the arteries and back to the liver, where it can be broken down and passed from the body,” describes Sassos. Emerging research suggests walnuts may help HDL do that job more effectively.
In this article, experts break down how walnuts support HDL and overall cholesterol and share ways to add a handful to your daily routine.
How Walnuts Support Heart Health
No one nutrient in walnuts is responsible for their cholesterol-boosting power. Rather, it’s the synergistic effect of all nutrients in walnuts coming together, says Sassos.
They’re Rich in Polyunsaturated Fats
A 1-ounce serving of walnuts—about a small handful—provides 13 grams of polyunsaturated fats, including alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA supports healthy cell membranes and reduces inflammation, which helps protect the heart.
“One study found a significant improvement in cholesterol levels for individuals who ate walnuts and took a statin,” reports Gaw. “For these individuals, LDL levels reduced by 42.1% and HDL levels increased by 33.6%,” she adds.
While research on the HDL-raising effects of walnuts remains limited, the overall beneficial effects of walnuts on heart health are well established. “Research has shown that replacing saturated fats with polyunsaturated fats, such as those found in walnuts, may reduce the risk of heart disease,” comments Sassos.
They’re Packed with Antioxidants and Polyphenols
Walnuts are rich in polyphenols, compounds that combat oxidative stress and inflammation in the body. One study found that participants following a Mediterranean-style diet that included 28 grams of walnuts per day saw improvements in their total cholesterol-to-HDL ratio, a key marker of cardiovascular health, reports Gaw. Other components of the Mediterranean diet may have contributed to these beneficial results, but walnuts likely had no negative effect.
They Contain Phytosterols
Walnuts also deliver phytosterols, plant compounds structurally similar to cholesterol that help block its absorption in the gut. A 1-ounce serving of walnut halves provides roughly 26 milligrams of phytosterols, which contribute to a healthier cholesterol profile.
“While walnuts are more consistently associated with lowering LDL cholesterol, they also help improve the overall cholesterol profile, including the HDL-to-total cholesterol ratio,” notes Sassos.
They May Help Tamp Down Inflammation
Inflammation can reduce HDL levels and impair HDL’s ability to do its job. The omega-3 fats in walnuts can help lower inflammation and may improve HDL quality, another reason why walnuts should be included in a cholesterol-friendly diet. 3 An ounce of walnuts provides about 2.5 grams of alpha-linolenic acid, a plant-based omega-3 fatty acid.
How to Enjoy Walnuts
You don’t need to eat a lot of walnuts to see benefits. Just 1 ounce, or about a handful, can support cholesterol.
Sassos recommends choosing raw or dry-roasted, unsalted walnuts when possible. You can enjoy walnuts in a variety of ways:
- In pestos: Swap pine nuts for walnuts for a richer, earthier flavor
- Over yogurt or oatmeal: Sprinkle chopped walnuts on top for crunch
- In salads or grain bowls: Add walnuts to a mix of leafy greens, roasted veggies or quinoa
- On charcuterie boards: Pair with cheese, fruit and honey
- As a crust: Use finely chopped walnuts to coat fish, tofu or chicken before baking.
Other Ways to Improve HDL Cholesterol
Adding walnuts to your diet is just one way to support healthy HDL levels. A few other daily habits can have significant effects on raising HDL:
- Sleep: Both too little and too much sleep can negatively affect HDL, says Sassos. Notably, insufficient sleep is linked to lower HDL levels. “When you’re sleep-deprived, you’re more likely to make poor dietary choices, feel too tired to exercise and experience hormonal imbalances that impact metabolism and inflammation,” Sassos describes. These factors have downstream effects on cholesterol, including HDL levels.
- Incorporate regular exercise: According to one large systematic review and meta-analysis, aerobic exercise holds the greatest benefit for increasing HDL levels. “Try for 150 minutes of moderate exercise per week with activities like brisk walks, bike rides, dancing or swimming,” recommends Gaw.
- Quit smoking: Stopping smoking can positively affect cholesterol levels, including HDL. “If you smoke or vape, make a plan to stop,” says Kelsey Kunik, RDN. “Smoking and vaping both lead to lower levels of HDL cholesterol,” she continues. Even secondhand smoke can reduce your HDL, adds Sassos.
- Replace saturated fats with unsaturated fats. Swapping saturated fats in cooking—such as butter, ghee and coconut oil—for unsaturated oils like olive or vegetable oil can influence cholesterol levels. “Eating just 2 to 4 teaspoons of extra-virgin olive oil per day may support increased HDL and decreased LDL to reduce the risk of heart disease,” notes Kunik.
- Limit added sugars: Excessive intake can lower HDL. “Watch out for sneaky added sugar in some dry cereals, breads and sauces,” recommends Gaw. To support heart health, the American Heart Association recommends limiting added sugar to 6% or less of total calories. For men, that amounts to 36 grams, or 9 teaspoons, per day, and 25 grams, or 6 teaspoons, per day for women.
Meal Plan to Try
7-Day Heart-Healthy Meal Plan, Created by a Dietitian
Our Expert Take
“While no single food is going to magically raise your HDL on its own, walnuts are a powerful addition to a balanced, nutrient-rich diet, not just for HDL, but for overall heart and brain health,” says Sassos.
Adding a small handful of walnuts each day may not only support better cholesterol balance but also contribute to overall heart health, making them one of the most worthwhile and delicious nuts to keep in your pantry.
