- There is no “best” time to eat nuts for heart health; any time of day is helpful.
- Nuts are rich in unsaturated fats, fiber, plant sterols and vitamin E, an antioxidant.
- Enjoy nuts as an afternoon snack, sprinkled on your yogurt or mixed into a stir-fry.
Heart health is shaped by small, everyday choices. Though they are small in size, eating nuts is one of the most impactful ways to improve your cholesterol, especially LDL (low-density lipoprotein) cholesterol.
LDL, often labeled “bad” cholesterol, can build up in your arteries over time. Too much of this form of cholesterol can lead to plaque buildup and raise the risk of heart disease. An even stronger predictor of long-term heart disease risk is your apoB (apolipoprotein B) level, which measures the number of plaque-forming LDL particles circulating in your bloodstream.
The good news is that foods rich in healthy fats, fiber and plant compounds can help lower LDL and apoB. Nuts, in particular, contain many of the nutrients that help keep these levels in check. But is there a specific time of day to eat nuts that could enhance these effects even further? We sat down with dietitians to crack open the truth about nuts and timing, along with practical ways to add these cholesterol-lowering allies to your daily routine.
When Is the Best Time to Eat Nuts?
You may have heard that there is a “magic time” to munch on nuts to improve your cholesterol. But the truth is, your heart and arteries are more concerned with how often you eat them than with a specific time of day. In fact, “most studies on nuts and cholesterol look at total daily intake and do not specify timing. Because fasting cholesterol is usually measured, there is no strong evidence that eating nuts in the morning versus the evening changes LDL or apoB levels,” says Michelle Routhenstein, M.S., RD, CDCES, CDN.
However, she notes that newer research looking at the effects of eating nuts for breakfast does show benefits for blood sugar regulation, improved insulin response and increased feelings of fullness. But research on whether the timing of nut intake lowers triglycerides and cholesterol is still limited.
Instead, Routhenstein highlights that lowering LDL and apoB happens over time. For this reason, consistency matters far more than timing. “Eating nuts at any time of day is helpful, especially when they replace saturated fat-heavy foods,” she explains.
Why Are Nuts Beneficial for Healthy Cholesterol?
Whether you eat them in the morning, afternoon or evening, nuts offer a unique combination of nutrients that work together to improve your lipid levels. These nutrients include:
- Unsaturated fats: “Nuts are rich in unsaturated fats, which, when they replace saturated fats in the diet, can help improve LDL receptor activity in the liver and reduce LDL cholesterol production,” says Routhenstein.
- Fiber: Edwina Clark, M.S., RD, CSSD, shares that nuts are also a source of soluble fiber, which binds to cholesterol in the gut and helps remove excess LDL cholesterol from the body.
- Plant sterols: Nuts are also packed with plant sterols, which are compounds that closely resemble cholesterol. Because of their similar structures, Clark explains that plant sterols can block cholesterol absorption in the gut and influence how cholesterol is handled in certain cells. More specifically, she says, “plant sterols may contribute to cholesterol control by influencing cholesterol metabolism in intestinal and liver cells.”
- Vitamin E and polyphenols: Routhenstein emphasizes that vitamin E and polyphenols are antioxidants found in nuts that help protect LDL cholesterol from oxidation. When LDL becomes oxidized, it can lead to harmful plaque formation in the arteries. Fortunately, vitamin E and polyphenols help combat this effect and protect your arteries from damage.
How to Add Nuts to Your Diet
When it comes to eating nuts for better cholesterol, a little goes a long way. Just a handful (1 ounce) of nuts a day, such as almonds, walnuts and peanuts, has been shown to decrease total cholesterol, LDL cholesterol and triglycerides.
To reap these heart-healthy benefits, both dietitians recommend:
- Sprinkle them over breakfast or lunch: Add chopped walnuts, almonds or pistachios to your oatmeal, yogurt or smoothie bowl. Routhenstein and Clark even recommend tossing nuts into salads or grain bowls for a little extra crunch.
- Enjoy them as a midmorning or afternoon snack: Pair a small handful of nuts with your favorite fruit, such as apples, pears, bananas, berries or clementines.
- Blend them into nut butters: Spread your favorite nut butter over a slice of whole-wheat toast, mix it into overnight oats or use it as a dip for sliced fruit.
- Add them to stir-fries: Clark suggests mixing peanuts or cashews into a delicious stir-fry for lunch or dinner.
Our Expert Take
While there is no single “best” time of day to eat nuts, incorporating them into your daily routine can help lower your cholesterol levels. The real power of nuts comes not from timing them right, but from the nutrients they contain. They’re packed with unsaturated fats, soluble fiber, plant sterols and antioxidants, and all of these nutrients work in harmony to lower LDL and apoB levels over time. So, whether you enjoy them as a topping in your morning parfait, as a dip for your favorite fruit or tossed into a salad or stir-fry, consuming them consistently is the key to lasting heart health.
