Cashew — The Heart-Healthy Nut You Might Be Underestimating

Cashew — The Heart-Healthy Nut You Might Be Underestimating

Most of us reach for almonds or walnuts when we think of “heart-healthy” foods. Yet quietly sitting in our kitchen jars, cashews are just as powerful. Smooth, creamy, and delightfully nutty, they’re loaded with nutrients that love your heart as much as your taste buds.

Cashews and the Science of Good Fats

Cashews are rich in monounsaturated (MUFA) and polyunsaturated (PUFA) fats — the same “good” fats celebrated in olive oil. These fats help reduce bad cholesterol (LDL) and improve the ratio of good cholesterol (HDL).

A study published in the American Journal of Clinical Nutrition found that eating 30 g of cashews daily improved total and LDL cholesterol levels among adults.

Cashews also contain plant sterols and antioxidants, which play an anti-inflammatory role in protecting blood vessels. The mineral magnesium, abundant in cashews, is known to regulate blood pressure and support steady heart rhythms.

The Nutrient Mix Behind the Crunch

Per 100g of raw cashews provides approximately:

• Protein: 18–19 g
• Fat: 46–47 g (≈ 60 % MUFA + 20 % PUFA)
• Fiber: 7–8 g
• Minerals: Copper, Magnesium, Phosphorus, Zinc

These nutrients help maintain vascular elasticity, energy metabolism, and immune function.

Cashew vs Almond vs Walnut

Each nut has its signature strength:

• Almonds → Vitamin E & fiber for skin and satiety.
• Walnuts → Omega-3 PUFA for anti-inflammatory benefits.
• Cashews → Balanced MUFA + PUFA profile + dense minerals.

That balance makes cashews particularly versatile for Indian diets rich in grains and legumes.

How and When to Eat

A 30g serving (≈ approximately 12–15 nuts) is ideal. Choose unsalted, unroasted, or lightly dry-roasted cashews. Eat them mid-morning, pre-workout, or as an evening snack to curb cravings and supply heart-friendly fats.

Cashews aren’t just a creamy indulgence—they’re a nutrient-dense heart ally. When enjoyed mindfully, they fit perfectly into a balanced, Indian-style heart-healthy routine.