Macadamia

1. They lower heart disease risk

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, heart disease causes 1 in every 4 deaths in the United States. Studies have found that eating tree nuts, including macadamia nuts, can lower the risk factors for heart disease.

In 2015, a review found that eating tree nuts of any type lowered total cholesterol, low-density lipoprotein, or “bad,” cholesterol, and triglycerides.

Replacing saturated fats with monounsaturated and polyunsaturated fats such as those present in nuts raises levels of high-density lipoprotein (HDL), or “good,” cholesterol, according to some studies.

Another long-term study in people from Sweden found that consuming nuts may be linked with a lower risk of atrial fibrillation and heart failure.

2. They improve metabolic syndrome and diabetes

Metabolic syndrome is a group of conditions that can increase the risk of diabetes, stroke, and heart disease.

Metabolic syndrome includes high blood pressure, high blood sugar, low levels of HDL cholesterol, high triglycerides, and excess belly fat.

The CDC estimate that around 1 in 3 adults in the United States has metabolic syndrome, and rates are increasing around the world.

Some research suggests that MUFAs, such as those present in macadamia nuts, may help lower the risk of metabolic syndrome or reduce its effects in people who already have it.

A research review from 2016 shows that eating a diet high in MUFAs can reduce metabolic risk factors in people with type 2 diabetes.

HbA1c is an important measurement for people with diabetes. It is a person’s average blood sugar level over the past 2–3 months. A study on rats with diabetes found that a diet high in MUFAs plus exercise was more effective at lowering HbA1c than either eating the fats or exercising alone.

Another study shows that tree nuts such as macadamia nuts help improve glycemic control in people with type 2 diabetes. However, more high-quality, long-term studies are needed to confirm the results.