Eating macadamia nuts might slightly lower bad cholesterol in overweight adults, even if they don’t cut back on saturated fat — kind of like other nuts do.

What we've found so far is that the evidence we've reviewed leans toward macadamia nuts having a greater cholesterol-lowering effect in overweight people with less body fat compared to those with obesity or higher body fat [2]. Our analysis also suggests that eating macadamia nuts may slightly reduce bad cholesterol in overweight adults, even without reducing saturated fat intake, similar to other nuts [1]. We looked at two assertions from the available research, and both were supported by the evidence we analyzed—60.0 supporting findings for each, with no studies or claims that refuted them. The first assertion indicates that macadamia nuts can play a role in improving cholesterol levels in overweight individuals [1]. The second goes further, suggesting the benefits may be stronger in those who are overweight but not obese, particularly if they have lower body fat [2]. However, we want to be clear: our current analysis is based on limited assertions—just two—and while the direction of the evidence is consistent, we don’t yet have enough detailed studies to say how strong or reliable this pattern is across different groups. We also don’t know exactly how body fat levels influence the response, just that the available data points in a certain direction. Because the evidence we’ve reviewed supports these ideas but is still narrow, we consider this an early look—not a final answer. As we analyze more research over time, our understanding may change. Practical takeaway: If you're overweight and looking to support heart health, adding macadamia nuts to your diet might help nudge cholesterol in the right direction—and it could be especially helpful if you have less body fat. But don’t expect dramatic changes, and remember, this is just one piece of what we’re learning.