Too many saturated fats and too much dietary cholesterol in your diet can raise your blood cholesterol levels. High blood cholesterol levels put you at risk for serious conditions, like heart disease. Peanuts can benefit a cholesterol-lowering diet, if you approach them properly. For best results, seek guidance from your dietitian or doctor before changing your diet.
Benefits
Peanuts contain rich amounts of vitamins and minerals and about as much fiber as 1/2 cup of broccoli. Fiber promotes appetite control, which can help you reach or maintain a healthy weight. Being overweight can lead to higher cholesterol levels, and losing weight may improve your cholesterol levels. Peanuts, without added salt, are also naturally low in sodium -- a mineral that, when consumed in excess, can increase your blood pressure and your risk for heart disease -- and cholesterol-free.
Risks
Fats, including healthy types, are dense in calories. A 1-ounce serving of peanuts provides 14 grams of fat, 2 grams of which are saturated, and about 92 calories. A 1/2 cup of peanuts contains 414 calories. Many low-density foods, like fresh fruits and nonstarchy vegetables, contain less than 30 calories in 1/2 cup. Consume more calories than you burn through activity can lead to weight gain. If your weight becomes excessive, your risk for high cholesterol becomes significant, according to MayoClinic.com.
Research
In a study published in "The Journal of Nutrition" in September 2008, 14 people followed a moderate-fat weight loss diet containing peanuts and 33 percent fat or a low-fat diet containing 16 percent fat and no peanuts, for six weeks. Although both groups demonstrated improved total and low-density lipoprotein cholesterol levels, the low-fat dieters experienced lowered high-density lipoprotein cholesterol and increased triglycerides. Researchers concluded a moderate-fat diet containing peanuts is preferred over a low-fat, peanut-free diet for managing cholesterol health and heart disease risks.
Suggestions
To reap the potential cholesterol-improving benefits of peanuts, incorporate moderate amounts in a well-balanced, heart-healthy diet. A standard serving of peanuts is 1 ounce, or less than 1/3 cup. No more than 10 percent of your daily calories should come from saturated fat, so limit rich sources, like fatty meats, full-fat dairy products and fried foods. Trans fats, which are in margarines and commercially baked crackers, cookies and snack cakes, are particularly damaging to your cholesterol levels. Foods that promote positive cholesterol levels include cold-water fish, such as salmon, mackerel and halibut; fiber-rich foods, like whole grains, legumes, berries and dark green vegetables; and other unsaturated fat sources, like flaxseeds, walnuts and canola oil. A heart-healthy meal might contain steamed broccoli, brown rice, grilled salmon and peanuts.
References
- American Heart Association: About Cholesterol
- American Peanut Council: Peanut Nutrition
- What's Cooking America: Calorie Chart
- MayoClinic.com; High-Cholesterol; June 2011
- "The Journal of Nutrition"; Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults; Richard D. Mattes; September 2008
