1. Peanuts Have Been Given a Bad Rap
Over the years, certain foods like peanuts have received bad press because they are relatively high in fat. That may be true. However, as it turns out, peanuts are composed of monounsaturated fats, the type of fat that lowers LDL, or the "bad" cholesterol. According to one study performed by the US Food and Drug Administration, 1 to 2 ounces of peanuts eaten five or more times per week can help lower your risk for heart disease by over 25 percent. Since peanuts are legumes, they also provide more protein than any other nut. And finally, peanuts are excellent sources of fiber (known to reduce LDL levels), vitamin E, potassium, magnesium and zinc.
2. Saturated, Monounsaturated and Polyunsaturated Fats
From a chemical perspective, all fats and oils are similar in structure. However, there are significant differences in fats as they apply to your health, specifically heart disease. The sources of saturated fats in the American diet are typically found in animals such as sheep, cattle, pigs and chicken. Saturated fat has been proven to raise LDL levels and to increase your risk for heart disease. Monounsaturated fats that come from canola, olive and peanut oil are thought to offer some protection against heart disease. Polyunsaturated fats typically come from plant sources and are available as safflower, soybean and cottonseed oils and are considered heart-healthy fats. A relatively new fat on the scene is omega-3 fatty acid that is found in cold water fish such as salmon, herring and sardines.
3. Another Good Reason to Eat Your Peanuts
For people who are interested in lowering the cholesterol levels in their blood, eating foods that are high in fiber is a logical choice. But how does it work? As it turns out, the fiber in plant sources such as peanuts, loves to bind with bile (a digestive enzyme), fatty acids and blood cholesterol. Once bound, it is discarded by the digestive tract as waste. Fiber also helps to lower cholesterol levels. While the fiber waits in the intestines during the digestive process, the bacteria that it produces send fatty acids to the liver, signaling it to lower the production of cholesterol. Peanuts contain more than 2 grams of fiber per ounce or 9 percent of your daily fiber requirement.
4. How Peanuts Can Reduce Your Risk For Heart Disease
If you're less concerned about calories than you are about your blood cholesterol levels, then peanuts can be a wonderful addition to your diet. While it's true that peanuts are relatively high in fat, the good news is that it is monounsaturated fat or the "heart healthy" type of fat. One ounce of dry-roasted peanuts or two tablespoons of peanut butter contain 14 to 16 grams of monounsaturated fat, respectively. In addition to the fat, peanuts contain vitamin E, folate and manganese, vitamins and nutrients that are essential for a healthy heart.
5. How Phytosterols Contribute to a Healthy Body
Back in the 1970s, researchers identified a new type of plant sterol called "phytosterols." Found in abundance in grape skins, red wine and peanuts, phytosterols can inhibit the growth of cancer cells and reduce your risk for heart disease by as much as 10 to 15 percent. There are three common forms of phytosterols: beta-sitosterol (SIT), campesterol and stigmasterol. One ounce of peanuts contains more than 50 mg of beta-sitosterol. As preventative measures against heart disease, phytosterols do two things. First, they block the absorption of cholesterol that comes from your diet. Second, they reduce the reabsorption of cholesterol by the liver where naturally occurring cholesterol originates.
