7 Evidence-Based Benefits of Cashews
1. Supports Heart Health (With Nuance)
Cashews are rich in heart-friendly monounsaturated fats. A study in the Journal of Nutrition found that regular cashew consumption was linked to higher HDL (“good”) cholesterol, lower blood pressure, and reduced LDL oxidation.
However, a 2022 systematic review in Current Developments in Nutrition noted mixed results—while cashews consistently helped lower triglycerides and blood pressure, their effect on total or LDL cholesterol wasn’t always significant.
The takeaway? Cashews are still a heart-healthy choice—but they work best as part of a balanced diet, not a magic fix.
2. A Weight-Loss-Friendly Snack
Despite being calorie-dense, cashews can actually support weight management when eaten in moderation. Their blend of protein, fiber, and healthy fats promotes satiety, helping you feel full longer and reducing impulsive snacking. Plus, some research suggests that not all the fat in whole nuts is fully absorbed—meaning you may get fewer calories than listed.
3. Strengthens Bones and Muscles
Cashews are one of the best nut sources of magnesium—a mineral essential for muscle contraction, nerve signaling, and bone mineral density. Just one serving delivers nearly three-quarters of your daily magnesium needs. This makes cashews especially valuable for older adults or those at risk of osteoporosis.
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