Cashews, reduce cholesterol thanks to good fats
Studies show that people who regularly eat cashews have a lower risk of cardiovascular disease, mainly thanks to reduced total cholesterol and low-density lipoprotein (LDL) cholesterol. This effect comes from a high content of monounsaturated and polyunsaturated fatty acids.
A 28g serving of cashews provides about 157 kcal, 5.2 g of protein, 12.4 g of fat and 82.8 mg of magnesium. Magnesium helps relax blood vessel walls, supporting blood pressure control. Although containing saturated fat, mostly stearic acid, which has little negative impact on the heart. In addition, antioxidants in cashews contribute to reducing inflammation, a underlying factor of cardiovascular disease.
Nuts, advantages from fiber and antioxidants
Compared to cashews, pistachios have a lower total fat content but contain the highest percentage of unsaturated fatty acids among popular nuts. More than 30 g of pistachios provides about 179 kcal, 6.2 g of protein, 13.5 g of fat and 2.1 g of fiber, significantly higher than cashews.
In particular, pistachios are rich in tocopherol, phytosterol and xanthophyll, compounds that help reduce oxidative stress and limit cholesterol absorption in the intestines. Phytosterol also supports improving blood fat when used regularly.
According to Dr. Penny Kris-Etherton - a cardiovascular nutritionist at the School of Public Health, University of Pennsylvania (USA), replacing saturated fat-rich foods with nuts like pistachios can improve cholesterol levels and blood vessel endothelial function. She emphasizes that benefits are only achieved when consumed in moderation, about a handful per day, in a balanced diet.
Overall, both types of nuts are beneficial for the heart. However, in terms of fiber content, antioxidants and fat structure, pistachios are rated slightly higher.
