Unlike many medical conditions, you can address high cholesterol levels by making changes to your lifestyle. One of the most significant contributors to high cholesterol levels is your diet, and many foods -- not just those rich in cholesterol -- may lead to an increase in your cholesterol. Although peanuts are high in dietary fat, they are unlikely to increase your cholesterol levels. However, you should consult a doctor before attempting to address any medical condition.
Dangers of High Cholesterol
The term "high cholesterol" is somewhat ambiguous, as your body has two types of cholesterol. High-density lipoprotein, or HDL, is the "good" cholesterol, while low-density lipoprotein, or LDL, is the "bad" cholesterol. When the dangers of high cholesterol are discussed, the levels in question are those of LDL. Having high cholesterol levels can increase your risk of adverse cardiovascular conditions, such as heart attack and stroke.
Cholesterol Content
One of the factors influencing cholesterol levels is the amount of cholesterol a food provides. Regarding peanuts, they are a low-risk food, as they do not contain any dietary cholesterol. The National Heart, Lung and Blood Institute suggests limiting daily intake of cholesterol to 200 mg to keep your risk of cardiovascular disease at a minimum.
Saturated Fat Content
Another nutrient that can promote increased levels of LDL cholesterol is saturated fat. Saturated fat is typically found in animal products, and it is solid at room temperature. While peanuts are high in fat, they are low in saturated fat, with just 2 g in each 1 oz. serving. The American Heart Association recommends consuming fewer than 16 g of saturated fat each day. Because peanuts are low in saturated fat, they're unlikely to increase your cholesterol levels.
Unsaturated Fat Content
As the Harvard School of Public Health notes, unsaturated fats can improve your blood cholesterol levels. This makes peanuts a good choice, as each 1 oz. serving of these nuts provides 12 g of unsaturated fat. When you replace carbohydrates with these healthy fats, you may reduce your LDL levels and improve your HDL levels. Thus, peanuts are unlikely to increase your cholesterol levels.
Fiber Content
Consuming a diet devoid of fiber can put you at risk of high cholesterol levels. Peanuts are a good source of fiber, as 1 oz. provides about 2.5 g of this nutrient. In addition to helping you manage your cholesterol levels, fiber can help you manage your weight because it increases feelings of fullness.
References
- American Heart Association: Why Cholesterol Matters
- USDA National Nutrient Database for Standard Reference: Peanuts, All Types, Raw
- Cleveland Clinic: Nutrition - Cholesterol Guidelines
- American Heart Association: Knowing Your Fats
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- "The New York Times"; Cholesterol Nutrition; January 2008
