Cashews

Cashew nuts are kidney-shaped seeds that are popular in sweets and desserts. Cashews are high in healthy fats and low in carbs. Cashews include 9 g of carbohydrates, 5 g of protein, 12 g of lipids, and 1 g of fiber in 28 g. The fat in cashews contains oleic acid, which raises HDL levels (good cholesterol). Cashew nuts are also high in copper, manganese, magnesium, vitamins, minerals, and antioxidants, all of which are beneficial for the brain, bone, and immune health.

Cashews can help reduce the risk of heart disease by improving the ratio of HDL to LDL cholesterol. In a 2018 study, 300 people with type 2 diabetes were randomly assigned to either a cashew-enriched diet or a standard diabetes diet. After 12 weeks, those on the cashew-enriched diet had reduced blood pressure and greater HDL cholesterol levels. Cashews had no adverse effects on blood glucose levels or weight.