Although high cholesterol levels can put you at risk for deadly cardiovascular disease, you can take steps to decrease your cholesterol levels. One way to reduce your cholesterol levels is by increasing your activity levels, and you can also alter your diet. Some foods, such as roasted peanuts, may help to decrease cholesterol levels. Consult a doctor before attempting to address any medical condition, such as high cholesterol.
Cholesterol -- What's The Risk?
Cholesterol can be confusing because while your body does need some cholesterol, too much is detrimental. The so-called "good" cholesterol -- HDL -- removes excess LDL cholesterol from your body, so a measurement of 50 mg/dL or above of HDL is desirable. LDL is the "bad" cholesterol that can build up and clog your arteries; a level of 70 mg/DL is best, while 160 mg/dL and above is considered high. Beneficial foods in terms of cholesterol levels will promote increased HDL and decreased LDL.
Monounsaturated Fats
Roasted peanuts are a rich source fat, but most of it is fat that can be beneficial for cholesterol levels. Each 1 oz. serving of roasted peanuts contains 14 g of total fat, and 7 g comes from monounsaturated fats. According to the Cleveland Clinic, if you eat monounsaturated fats in place of saturated fats, it may help to decrease levels of LDL cholesterol, but not HDL cholesterol, a beneficial effect.
Polyunsaturated Fats
Roasted peanuts are also rich in another type of fat, polyunsaturated fat. Each 1 oz. serving of roasted peanuts contains about 4.5 g of this fat. As MayoClinic.com explains, polyunsaturated fats may help to improve your cholesterol levels, although the Cleveland Clinic notes that a high polyunsaturated intake may reduced levels of HDL, or good, cholesterol in addition to LDL cholesterol. For this reason, a diet with 10 percent of calories from polyunsaturated fat is recommended; if you eat 2,000 calories daily, this equals 200 calories or about 22 g.
Sugar
Roasted peanuts are naturally low in sugar, as a 1 oz. serving contains just 1 g. While sugar and other carbohydrates provides energy, the energy can come at a price. Research published in the April 2010 edition of "The Journal of the American Medical Association" explains that high-sugar diets can promote low HDL levels and high LDL levels, which can increase your risk of heart disease.
Fiber
Fiber is a nutrient that can be beneficial for weight loss, as it promotes satiety. In addition, research published in the April 2011 issue of "Nutrition Journal" notes that high-fiber diets can promote reduced LDL levels. One third of the carbohydrates in roasted peanuts come from fiber, 2 g out of 6 g total, in a 1 oz. serving.
Protein
Roasted peanuts are moderately rich in protein, with about 7 g in each 1 oz. serving. Protein can help you build muscle and lose weight, and according to the "Nutrition Journal" study from April 2011, high-protein diets can also lead to reduced levels of LDL cholesterol.
References
- Mayo Clinic; High Cholesterol; June 2011
- USDA National Nutrient Database: Peanuts, all types, dry-roasted, without salt
- Cleveland Clinic; Nutrition - Cholesterol Guidelines; July 2010
- Mayo Clinic; Dietary Fats: Know Which Types to Choose; February 2011
- "The Journal of the American Medical Association"; Caloric Sweetener Consumption and Dyslipidemia Among US Adults; J.A. Welsh et al.; April 2010
