The #1 Protein to Eat for Better Cholesterol

When it comes to managing cholesterol, the foods we eat can play a significant role in our overall heart health. But there’s one protein that stands out as a true cholesterol-lowering powerhouse, and that’s the humble walnut. 

Walnuts are so beneficial that research has found that eating 1 to 2 ounces of these tasty nuts daily for two years lowered total cholesterol and LDL cholesterol by roughly 4%.

But why is it so important to maintain healthy cholesterol levels in the first place? “High levels of [harmful] LDL cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke,” says Wendy Bazilian, Dr.P.H., M.A., RDN, a registered dietitian and host of the 1,000 Waking Minutes podcast. Conversely, “HDL, [the] so called ‘good’ cholesterol, helps clear excess cholesterol from the bloodstream. I liken it to the garbage trucks circulating around and bringing it back for disposal, breakdown [and] elimination from the body.”

To better understand why walnuts are such a standout in the fight against high cholesterol, we spoke with Bazilian and registered dietitian Samantha DeVito, M.S., RD, CDN, for their expert take on why this nutrient-packed food is the best protein to lower cholesterol. Read on to learn what makes walnuts uniquely suited for heart health and how incorporating them into your diet may lower your cholesterol numbers.

How Walnuts Can Improve Cholesterol

For decades, studies have shown that nuts—including walnuts—may promote healthy cholesterol levels. It all started back in 1993, says Bazilian, when a landmark study from Loma Linda University put nuts, and walnuts in particular, on the map, highlighting their nutritional attributes. “Since that time, literally hundreds of studies have expanded and confirmed a wide variety of health benefits of nuts,” she says. 

So, what makes walnuts such a noteworthy addition to a cholesterol-lowering diet? As it turns out, it’s not one or two nutrients, says Bazilian. It’s their entire nutritional package. 

Here are some unique ways these nutrient-packed nuts can improve cholesterol.

Surprising Source of Fiber

When you think of fiber, nuts may not be the first food that comes to mind. However, with 2 grams of fiber per ounce (about 14 walnut halves), walnuts are a tasty way to add more roughage to your diet. And that can help with cholesterol management and reduction, says Brazilian. 

Studies have linked walnut consumption to a significant reduction in total and LDL cholesterol. And their fiber may be one reason. How, exactly, does fiber do this? “The fiber in walnuts helps reduce cholesterol levels by binding to cholesterol in the digestive system and aiding in its excretion,” says DeVito. “This in turn, reduces the amount of cholesterol that is absorbed into the bloodstream.” 

Loaded with Healthy Fats

Walnuts are packed with not one but two types of heart-healthy polyunsaturated fats. The first is alpha-linoleic acid. This polyunsaturated fat plays a critical role in lipid metabolism by helping remove LDL cholesterol from the body. It does this by activating our cells’ LDL receptors, encouraging them to gobble up and clear away LDL particles from the bloodstream. If that weren’t enough, walnuts are an excellent source of heart-healthy alpha-linolenic acid (ALA). This plant-based omega-3 fat has been shown to favorably regulate LDL cholesterol and triglycerides in adults and children.

Packed with Antioxidants 

These tasty nuts are rich in polyphenols, good-for-you plant compounds linked to better heart health. Polyphenols are antioxidants that work to neutralize harmful free radicals, reducing oxidative stress that can damage cells and tissues. By combating inflammation, a key driver of many chronic conditions, including cardiovascular disease, polyphenols help promote better overall heart function. One study found heart-protective polyphenols may also help promote higher levels of beneficial HDL cholesterol in people with metabolic syndrome.

Support Gut Health

Walnuts have been found to positively influence gut health by promoting the growth and activity of beneficial gut bacteria. These are microbes that play a vital role in maintaining overall health by aiding digestion, supporting the immune system and even contributing to the body’s metabolic processes. Research suggests that the bioactive compounds in walnuts, such as fiber and polyphenols, provide a favorable environment that helps your good gut bacteria thrive. That’s not just encouraging news for your digestive health. It’s also good for your heart as greater numbers of certain beneficial gut bacteria have been linked to lower cholesterol levels, according to the National Institutes of Health.

Tips to Include Walnuts

Of course, these tiny nutritional powerhouses are a tasty, convenient snack. But if you’d like to work even more walnuts into your rotation, try these creative tips:

1. Add Them to Breakfast. To start your day with a fiber and antioxidant kick, sprinkle a handful of chopped walnuts over oatmeal, yogurt or whole-grain cereal. You can’t go wrong with a 5-minute bowl of Shredded Wheat with Raisins & Walnuts! But when you have a little more time on your hands, try our crowd-pleasing Baked Oatmeal With Banana, Raisins & Walnuts. 
2. Swap Them in for Breadcrumbs. Toss walnuts in a food processor and use them as you would breadcrumbs. Our Walnut Rosemary-Crusted Salmon recipe is a great way to get started.
3. Pump Up Your Salad. Enhance your salads by adding toasted walnuts for an additional layer of flavor and nutrition. Try them in this Kale and Strawberry Salad. It’s filled with heart-healthy nutrition!
4. Try Walnut Tacos. Whether you need a new idea for Taco Tuesday or just want to work more heart-supporting plants into your diet, walnuts are a fantastic meat alternative for tacos! Simply chop or grind walnuts and season with your favorite taco spices for a flavorful and nutritious taco filling. 
5. Whip Up Some Pesto. Walnuts are a delicious way to add healthy fats to a classic pesto sauce. Swap them into any of these Healthy Pesto Sauce Recipes for a delicious pasta dinner!

The Bottom Line

Thanks to their exceptional nutrient profile, walnuts stand out as one of the best proteins to lower cholesterol. Their heart-healthy plant protein, fiber, omega-3 fats and antioxidants work to lower unfavorable LDL cholesterol while boosting helpful HDL cholesterol. If that weren’t enough, they also help support healthy gut bacteria, which have also been linked to healthier cholesterol levels.  

Whether you like to eat them as a snack, toss them into salads and cereal, or use them as a meat substitute, they’re a deliciously versatile way to lower your cholesterol and improve your heart health. So go ahead and grab a handful of walnuts. Your heart will thank you—and your taste buds might just throw a little party, too!