The next time you reach for a mid-afternoon snack, think about having some peanuts instead of a processed treat. Peanuts are technically legumes and not true nuts. They can play an important role in lowering your cholesterol and reducing your risk factors for developing coronary heart disease. Loaded with unsaturated fats, protein and other essential nutrients, peanuts are part of a heart-healthy diet.
Effects
Coronary heart disease begins when excess cholesterol and fats from your blood form hard plaques on the inside of your arteries. The arteries supply your heart with oxygen-rich blood and nutrients. The unsaturated fats in peanuts help lower your LDL, or bad, cholesterol. The abundant fiber in the peanuts reduces the total cholesterol in your blood. Peanuts also contain omega-3 acids that help reduce blood levels of triglyceride fats, along with the amino acid arginine that may contribute to blood vessel health.
Expert Insight
The American Heart Association recommends eating at least four servings of nuts, legumes and seeds each week to help keep your blood cholesterol under control. The MayoClinic.com identifies a daily handful of peanuts or tree nuts as one of the top five foods to lower cholesterol.
Serving Suggestions
It's easy to go overboard when you sit down with a bowl of peanuts. The Cleveland Clinic says a serving of peanuts is one ounce or about 12 whole peanuts. Instead of eating the nuts by the handful, add a portion of peanuts, either whole or ground, to stir-fry recipes, rice noodles or other Asian dishes. Sprinkle a few peanuts on top of low-fat yogurt for a heart-healthy treat. Choose a small portion of peanut butter for your whole-wheat toast in the morning, instead of margarine or butter loaded with cholesterol.
Warnings
While peanut butter has the same heart-healthy benefits as whole peanuts, many manufacturers add significant amounts of sugar and salt to their products. Peanut butters that list partially hydrogenated fats on the label contain trans fats, a form of unsaturated fat that increases your blood cholesterol and risk of heart disease. Natural peanut butter products that need to be stirred before you dish them out usually have fewer unhealthy trans fats.
Tips
Although peanuts contain heart-healthy fats, those fats still have significantly more calories than protein and carbohydrates. Avoid salted and oil-roasted peanuts, as well as chocolate-covered peanut candies. Look for dry roasted and unsalted peanuts in the baking, produce or natural food sections of your grocery store.
