The 13 grams of fat in 1 ounce of dry roasted cashews might put you off, but only 2.6 grams are saturated fat. That same handful of cashews will provide you with 6.8 grams of monounsaturated fat and 2.2 grams of polyunsaturated fat. On that note, a 2017 systematic review published in Nutrition, Metabolism, and Cardiovascular Diseases on the effect of dietary saturated and polyunsaturated fat on heart disease found that replacing saturated fats with polyunsaturated fats can reduce your risk of cardiovascular disease by 19%. This compared to the 11% from monounsaturated fats. Cashews are a source for oleic acid (monounsaturated fat) and linoleic acid (polyunsaturated fat) both.
Aside from healthy fat, cashews have other nutrients to reduce the oxidative stress that can lead to progressive arterial stiffness and degeneration. According to a 2020 study in Nutrients, cashews and other nuts are rich in phytochemicals that have antioxidant properties to protect arteries. Selenium, zinc, and tocopherols also work as antioxidants, and 1 ounce of cashews offer 15% of your daily recommended zinc and 10% of selenium.
