Fact Check: Saturated fats in nuts won't raise cholesterol

Fact-Check Article: "Saturated fats in nuts won't raise cholesterol"

What We Know

The claim that "saturated fats in nuts won't raise cholesterol" is supported by a body of scientific literature indicating that nut consumption can have beneficial effects on blood lipid profiles. According to a comprehensive review published in the article titled Effects of Nut Consumption on Blood Lipids and Lipoproteins by Guasch-Ferré et al. (2023), the consumption of various nuts, including walnuts, almonds, and cashews, has been consistently associated with reductions in total cholesterol and low-density lipoprotein (LDL) cholesterol levels. Specifically, the review found that nut consumption led to a mean difference reduction in total cholesterol of between −0.09 to −0.28 mmol/L and LDL cholesterol by −0.09 to −0.26 mmol/L, while no significant effects on high-density lipoprotein (HDL) cholesterol were observed.

Furthermore, a study by Good et al. (2009) in Dietary Intake of Nuts and Cardiovascular Prognosis reported that nut consumption is linked to a clinically relevant reduction in LDL cholesterol by 9% to 16%, without adversely affecting HDL cholesterol levels. This suggests that while nuts contain saturated fats, their overall impact on cholesterol levels is beneficial rather than harmful.

Analysis

The evidence supporting the claim comes from multiple systematic reviews and meta-analyses of randomized controlled trials (RCTs). For instance, a systematic review highlighted that nut intake is associated with reduced levels of total cholesterol and LDL cholesterol, while not affecting HDL cholesterol (Nishi et al., 2025). This aligns with findings from various studies that demonstrate the cholesterol-lowering effects of nuts, particularly when they replace sources of saturated fats in the diet.

However, it is essential to assess the reliability of these sources. The studies cited are published in reputable journals and have undergone peer review, lending credibility to their findings. The authors of these studies are recognized experts in the field of nutrition and cardiovascular health, which further supports the reliability of the information presented.

Moreover, the potential bias in these studies appears minimal, as they focus on the health benefits of nuts rather than promoting a specific product or dietary agenda. The consensus across the literature indicates that while nuts do contain saturated fats, their overall composition—rich in unsaturated fats, fiber, and other nutrients—contributes to a favorable lipid profile.

Conclusion

The claim that "saturated fats in nuts won't raise cholesterol" is True. The evidence from multiple studies indicates that nut consumption is associated with reductions in total and LDL cholesterol levels, without adversely affecting HDL cholesterol. This suggests that the saturated fats present in nuts do not contribute to increased cholesterol levels and may, in fact, be part of a heart-healthy diet.