Cholesterol, the waxy substance found in the body, is often seen as the bad guy when it comes to heart disease.

But did you know that cholesterol is actually an essential component in the production of hormones, vitamin D, and bile acids that help digest fat?.

However, not all cholesterol is created equal.

High-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol, helps remove excess low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol, from the bloodstream.

High levels of LDL cholesterol can lead to a buildup of plaque in the arteries, increasing the risk of heart disease and stroke. But fear not, for there is a nutty solution to combat this problem.

1. Almonds

Almonds are a nutrient-packed powerhouse that can help lower LDL cholesterol levels. High in monounsaturated and polyunsaturated fats, almonds have been shown to reduce LDL cholesterol by up to 16% when consumed regularly.

They’re also rich in fiber, which can also help reduce LDL cholesterol levels. A 1-ounce serving of almonds provides roughly 3 grams of fiber, or about 12% of the recommended daily intake.

Incorporate almonds into your diet by snacking on them, adding them to your morning oatmeal or smoothie, or using almond flour in your baking.

2. Walnuts

Another nut that’s full of heart-healthy benefits is the walnut. Similar to almonds, walnuts are high in monounsaturated and polyunsaturated fats, fiber, and other nutrients that can help reduce LDL cholesterol levels.

Studies have shown that consuming 1.5-3 ounces of walnuts per day can reduce LDL cholesterol levels by up to 10%. They also contain omega-3 fatty acids, which have been shown to decrease inflammation in the body and improve heart health.

Try topping your morning yogurt or parfait with a handful of walnuts, or add them to your favorite salad for a nutty crunch.

3. Pistachios

If you’re looking for a tasty and portable snack that can also help lower LDL cholesterol levels, look no further than the pistachio.

Research has shown that consuming 1.5-3 ounces of pistachios per day can reduce LDL cholesterol levels by up to 9%. They’re also high in fiber, healthy fats, and protein, making them a great addition to your diet.

Try mixing pistachios with other nuts and dried fruit for a homemade trail mix, or sprinkle them on top of your favorite savory dishes for a flavorful crunch.

4. Hazelnuts

Hazelnuts may be small in size, but they’re big on health benefits. Like other nuts, hazelnuts are high in heart-healthy fats and fiber, and can help lower LDL cholesterol levels.

One study found that consuming a handful of hazelnuts per day for four weeks resulted in a 12% reduction in LDL cholesterol levels.

Try incorporating hazelnuts into your baking recipes, or toss them into your morning yogurt or oatmeal for a crunchy and delicious breakfast.

5. Cashews

Cashews may not be the first nut that comes to mind when you think of heart-healthy foods, but they’re actually packed with nutrients that can benefit your heart health.

Like other nuts, cashews are high in monounsaturated and polyunsaturated fats and fiber, which can help reduce LDL cholesterol levels. They’re also rich in magnesium, which can help regulate blood pressure and improve heart health.

Try adding cashews to your stir-fry dishes for a crunchy and flavorful addition, or roasting them with your favorite spices for a tasty snack.

6. Brazil Nuts

Brazil nuts may not be the most common nut, but they’re definitely worth considering when it comes to heart health.

These nuts are high in selenium, a mineral that plays a crucial role in heart health and may help reduce the risk of heart disease.

One study found that consuming two Brazil nuts per day for eight weeks resulted in a significant reduction in LDL cholesterol levels.

Try adding Brazil nuts to your morning smoothie or snacking on them throughout the day for a heart-healthy boost.

7. Pecans

Pecans may be best known for their sweet and buttery flavor, but they also pack a nutritional punch when it comes to heart health.

Studies have shown that eating a handful of pecans per day can help reduce LDL cholesterol levels by up to 10%. They’re also high in monounsaturated and polyunsaturated fats, fiber, and other nutrients that can benefit your heart health.

Try incorporating pecans into your baked goods or snacking on them throughout the day for a sweet and satisfying treat.

8. Macadamia Nuts

Macadamia nuts may be one of the fattiest nuts out there, but they’re also one of the healthiest when it comes to heart health.

Studies have shown that consuming macadamia nuts can help reduce LDL cholesterol levels by up to 9%. They’re also high in monounsaturated fats, which can help reduce inflammation and improve heart health.

Try incorporating macadamia nuts into your baking recipes or snacking on them throughout the day for a creamy and delicious treat.

9. Pine Nuts

Pine nuts may be small, but they’re big on heart-healthy benefits. These nuts are high in monounsaturated and polyunsaturated fats, which can help reduce LDL cholesterol levels.

They’re also a good source of vitamin E, an antioxidant that can help protect against heart disease and other chronic diseases.

Try adding pine nuts to your favorite pesto sauce or tossing them into your salad for a nutty and flavorful addition.

10. Peanuts

Peanuts may not technically be a nut (they’re actually a legume), but they’re still a great source of heart-healthy nutrients.

Like other nuts, peanuts are high in monounsaturated and polyunsaturated fats, which can help reduce LDL cholesterol levels. They’re also rich in protein, fiber, and other nutrients that can benefit your heart health.

Try adding peanuts to your stir-fry dishes or snacking on them throughout the day for a savory and satisfying treat.