Peanuts Are a Heart Healthy Food
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Collapse ▲As we continue to celebrate Heart Healthy in the month of February let’s include Peanuts! Peanuts are among the list of foods certified by the American Heart Association’s Heart-Check program. The American Heart Association recommends a heart healthy dietary pattern that includes a variety of nuts, fruits, vegetables, whole grains, and other healthy foods. Also, peanuts have a Food & Drug Administration (FDA) Qualified Health Claim that states: “Scientific evidence suggests that eating 1.5 ounces of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Several nutrients in peanuts—including healthy fat, fiber, magnesium, and vitamin E—may have heart-health benefits. So, is eating peanuts good for you? No, it’s great for you!
Here are six ways that eating peanuts is smart for your heart.
- Peanuts Contain Healthy Fat to Manage Cholesterol
High levels of LDL, or “bad,” cholesterol in the bloodstream can contribute to the development of atherosclerosis, the buildup of fatty deposits within the arteries. When these deposits restrict blood flow to the heart, it can lead to heart disease. However, there is evidence to suggest that consuming certain types of nuts, including peanuts, can have a positive impact on cholesterol levels and heart health.
Research suggests that incorporating peanuts into a balanced diet can help lower LDL cholesterol levels and improve heart health. The monounsaturated fats, protein, and fiber found in peanuts work synergistically to promote healthy cholesterol levels and reduce the risk of heart disease. Contrary to the belief that peanut butter is high in cholesterol, it does not contain any dietary cholesterol. Additionally, peanut butter is rich in monounsaturated fats, which have been shown to lower LDL cholesterol levels. These heart-healthy fats can help improve cholesterol profiles and reduce the risk of heart disease.
Peanuts and peanut butter are good sources of plant-based protein and fiber. Protein is a crucial nutrient for building and repairing tissues, including the heart. Meanwhile, dietary fiber helps regulate cholesterol by reducing the absorption of LDL cholesterol in the gut. Thus, peanuts and peanut butter, when consumed in moderation and as part of a balanced diet, can be beneficial for cholesterol levels and heart health. Their monounsaturated fats, protein, and fiber content contribute to improved cholesterol profiles and lower the risk of heart disease.
- Peanuts Contain Nutrients to Lower Blood Pressure
High blood pressure is a major risk factor for heart disease. Essential nutrients can lower this risk. With 19 vitamins & minerals, peanuts contain an abundance of essential nutrients. Peanuts are an excellent source of manganese, niacin and copper. Peanuts contain numerous phytochemicals, such as resveratrol and phytosterols. Peanuts contain magnesium and potassium—two minerals that help control your blood pressure.
The fiber and protein in the peanut’s nutritional breakdown are helpful, as well. A study shows that eating peanuts regularly helps decrease blood pressure, even among individuals with high blood pressure: “…participants with elevated blood pressure at baseline had significant decreases in diastolic blood pressure…” after peanut consumption.
To maintain healthy blood pressure, look for foods that are low in sodium. Peanuts naturally have almost no sodium, and when salt is added to them, it stays on the surface so less is needed. Most salted varieties of peanuts have less than 140mg of sodium per serving, which is considered heart-healthy by the American Heart Association®. 1-ounce of roasted salted peanuts typically contains 91mg of sodium, which is less than half of the amount in 1-ounce of cheese puffs or salted pretzels.
- Peanuts Contain Vitamin E, Providing Antioxidant Effects
Another factor contributing to cardiovascular disease is damage caused by unstable molecules called free radicals. Antioxidants, such as vitamin E, help protect cells from this type of damage. It’s best to get this vitamin straight from foods, such as peanuts, where it works together with other healthy substances to increase their beneficial effects.
- Peanuts Can Prevent Damage Inside Arteries
Damage to the inner lining of your arteries, called the endothelium, may lead to atherosclerosis. Peanuts contain substances that help protect the endothelium, including arginine (an amino acid) and phenolic compounds (substances with antioxidant properties). A study of healthy, overweight men showed that including peanuts in a meal helped preserve endothelial function.
Eating peanuts can also be a beneficial dietary choice for preventing heart attacks. Peanuts are rich in heart-healthy fats, including monounsaturated and polyunsaturated fats. These fats have been shown to help reduce levels of LDL cholesterol, commonly known as “bad” cholesterol. By maintaining a healthy balance of cholesterol in the blood, peanuts help prevent the buildup of plaque in the arteries, reducing the risk of heart attacks.
Additionally, peanuts contain antioxidants, such as resveratrol, that have been linked to cardiovascular health benefits. These antioxidants help combat inflammation and oxidative stress, two factors that contribute to the development of heart disease. By reducing inflammation and protecting against oxidative damage, peanuts support the health of blood vessels and lower the risk of heart attacks.
Furthermore, peanuts are a good source of dietary fiber, which plays a role in heart health. Fiber helps regulate cholesterol levels by reducing the absorption of LDL cholesterol. By promoting healthier cholesterol profiles, peanuts can help prevent the formation of arterial plaques, which can lead to heart attacks.
Incorporating peanuts into a balanced diet can provide these heart-protective benefits. However, it’s important to consider portion control and moderation. Adding a handful of peanuts as a snack or incorporating them into meals can be a flavorful and nutritious way to support heart health and reduce the risk of heart attacks.
- Peanuts Can Protect Against Inflammation
Inflammation also plays a key role in the development of atherosclerosis. And several substances in peanuts—including magnesium, vitamin E, arginine, phenolic compounds, and fiber—may help fight inflammation. In one study, researchers measured substances in the blood that are markers of inflammation. They found that eating nuts instead of red meat, processed meat, eggs, or refined grains was associated with lower levels of these substances.
- Peanuts Can Decrease the Risk for Diabetes
Many people think of diabetes and heart disease as totally unrelated problems. But the truth is, having diabetes increases your risk of developing and dying of heart disease. Research has shown that eating nuts and peanut butter is linked to a lower risk for type 2 diabetes.
The key is that peanuts are a good source of plant protein. With over 7 grams of protein per ounce, peanuts have more protein than any other nut. Research from Harvard School of Public Health shows that substituting a serving of red or processed meat with a serving of vegetable protein, such as peanuts or peanut butter, once per day, can reduce type 2 diabetes risk by 7-21%.
- Peanuts Can Reduce Risk of Heart Disease
In one study, Harvard researchers tracked the health of more than 210,000 people for up to 32 years. They found that people who ate peanuts at least twice per week had a 15 percent lower risk of getting heart disease and had a 13% lower risk of Cardiovascular Disease (CVD) compared with those who never or rarely ate nuts. And several studies have shown that consuming peanuts, peanut butter, or mixed nuts 5 times per week can reduce the risk of heart disease, and even the risk of death. Even better, a study published in the New England Journal of Medicine finds that eating nuts daily can reduce death from heart disease by 29%. Improving heart health has never been so easy- or tasty!
Peanuts as a Superfood
Peanuts are a superfood that comes in many forms such as peanut butter, peanut oil and peanut flour. In the United States, peanuts and peanut butter are perennial favorites and account for 67 percent of all nuts eaten. That’s good news because peanuts pack a super punch. A one-ounce serving of peanuts, which is about a handful, is close to 170 calories and contains:
- 7 grams of protein – An important macronutrient that helps you feel full and can contribute to lower blood sugar.
- 19 vitamins and minerals, many of which fight heart disease – The heart-healthy vitamins and minerals delivered by peanuts include vitamin E, folic acid, niacin, magnesium, vitamin B6, zinc, copper and potassium. Peanuts are also a good source of magnesium, copper, vitamin E and biotin and an excellent source of niacin, manganese and molybdenum.
- Bioactive compounds – Polyphenols, phytosterols and antioxidants are plant substances that offer health benefits beyond vitamins and minerals. They’ve been shown to help reduce cardiovascular disease and cancer risk, lower inflammation and cholesterol and improve blood flow.
- Healthy fats – The monounsaturated and polyunsaturated fats in peanuts, like those in olive oil and avocados, help decrease “bad” LDL cholesterol and increase “good” HDL cholesterol.
- Fiber – Studies have shown that diets high in fiber can contribute to lower levels of LDL cholesterol. Plus, high-fiber diets are associated with a reduced risk of heart disease.
Protective Power of Peanuts
Recent studies have shown that consumption of peanuts or peanut butter helps decrease the risk of chronic diseases.
Reduced Risk of Cancer – Results from the Netherlands Cohort Study published in 2018 found that eating peanuts daily was associated with a decreased risk of a hard-to-treat type of breast cancer in postmenopausal women. Another Netherlands Cohort Study published in 2018 found that men who consumed a teaspoon or more of peanut butter a day had a lower risk of pancreatic cancer.
Reduced Risk of Heart Disease – A study published in the Current Atherosclerosis Reports in 2018 found those who consumed peanuts regularly had a reduced risk of dying from cardiovascular disease . A 2017 study that examined more than 200,000 participants showed that regular peanut consumption was associated with a 15% reduced risk of coronary heart disease.
Reduced Risk of Diabetes – A 2016 study from Harvard University showed that substituting a serving of animal protein for a serving of plant protein like peanuts and peanut butter significantly reduced risk of type 2 diabetes. Another landmark study published in the Journal of the American Medical Association had previously shown that peanut butter consumption reduced type 2 diabetes risk by 21% in women.
Reduced Risk of Alzheimer’s – Peanuts have high levels of niacin and are a good source of vitamin E, two nutrients that have long been known to protect against Alzheimer’s disease and age-related cognitive decline. One study showed that, in almost 4,000 people 65 years or older, niacin from food slowed the rate of cognitive decline. Another study highlighted that vitamin E intake could delay functional decline in patients with Alzheimer’s disease.
Miracle Cure for Malnutrition There are more than 50 million children in the world who suffer from malnutrition. Peanuts have been helping to fight childhood malnutrition all across the world since 2005 in the form of ready-to-use therapeutic foods (RUTFs). The RUTF product is a peanut paste that also contains skimmed milk powder, vitamins and minerals. This combination is blended together in just the right proportions to help malnourished children recover in weeks. As malnutrition continues to affect millions of children, peanut-based RUTFs continue to be one of the most effective ways to treat it.
New Research on Peanut Allergies Research indicates that the early introduction of peanuts in children can safely prevent peanut allergies later in life. The LEAP Study (Learning Early About Peanut Allergy) showed that children exposed to peanut foods between 4-11 months of age had an 86% percent reduced risk of a peanut allergy at the end of five years. “It was Hippocrates, the father of medicine, who famously said, ‘Let food be thy medicine and medicine thy food.’ It is exciting that as a society we are in a place where we are realizing that eating a tasty snack like peanuts is not just a way to stop hunger pangs; this superfood can deliver powerful benefits to our bodies that help to maintain and restore health.
If you’re a peanut lover, the message is clear: The next time you’re trying to decide what to have for a snack, go for some heart healthy peanuts! There are plenty of peanut recipe ideas to get more peanuts and peanut butter into your diet. Start exploring today!
Hot Honey Air Fried Peanuts
2 oz honey
2 oz unsalted butter
1 tsp kosher salt
1 tsp red pepper flakes
2 cups raw shelled peanuts
Place honey, butter, salt and pepper flakes into a microwavable-safe bowl and microwave for 1-2 minutes or until boiling. Add the raw shelled peanuts to the bowl and stir, covering thoroughly with the honey butter salted mixture. Once mixed, spread hot honey peanuts onto a baking sheet lined with foil.
Preheat your air fryer to 350 degrees. Once heated, spray the bottom of the air fryer with spray oil (canola or vegetable). Toss peanut mixture into the air fryer basket, making sure to spread the mixture evenly across the bottom of the basket.
Cook for 8-10 minutes, stirring every 3 minutes to ensure the peanuts do not burn. Adjust timing as needed. Depending on the size of your air fryer, peanuts may need to be cooked in batches.
Once done, allow peanuts to cool completely on a baking sheet. Store peanuts in an airtight container. Should last 1 week.
Peanut Collard Salad
1 cup raw Peanuts
1 cup Olive Oil
2 tsp smoked Paprika
to taste Salt
6 tbsp. Apple Cider Vinegar
2 garlic cloves, minced into paste Garlic
fresh ground Black Pepper. to taste
8 oz. stemmed and thinly sliced crosswise Collard Greens
1 (15 oz.) can Black Eyed Peas, drained and rinsed
1 cup plain Croutons
4 hard boiled Eggs, chopped
Directions:
- Heat oven to 325˚.
- Toss together peanuts, olive oil, paprika, and salt on a baking sheet and bake, tossing occasionally, until golden brown for about 15 minutes. Transfer peanuts to a rack and let cool.
- Coarsely crush peanuts and divide between two bowls; set one bowl aside. To one bowl of peanuts, add remaining oil, vinegar, garlic, and shallots and whisk to combine; season with salt and pepper and set vinaigrette aside.
- Using a vegetable peeler, shave carrot lengthwise into thin ribbons. Transfer to a large bowl along with collard greens, black-eyed peas, vinaigrette.
- Toss to coat and season with salt and pepper. Let sit for 1 hour.
- Add eggs and crouton. Toss again. Serve immediately.
Peanut Butter Protein Balls
1 1/2 cup peanut butter
2 cup rolled oats (not quick oats)
1/2 cup protein powder (vanilla, chocolate, or unflavored)
1/8 tsp salt
1/2 cup maple syrup or honey
1/2 cup mini semi- sweet chocolate chips
1/2 cup peanuts, crushed
1 banana, mashed
Directions:
- Place all ingredients in a large bowl and mix together.
- Line a baking sheet with parchment paper. Using a small ice cream scooper, scoop the protein balls and place onto the lined baking sheet and hand roll into balls about 1 inch in size.
- Refrigerate baking sheet with rolled protein balls for about an hour until firm and then place in an air-tight container in the refrigerator for use within a week or freeze for longer storage. Enjoy!
Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.