Peanuts and Heart Health

Heart-Friendly Legumes Cut Risk of Cardiovascular Disease

May 28, 2008 Melody Rhodes

Chopped peanuts make a tasty topping for ice cream and donuts; peanut butter is a popular spread; peanut oil is used in a number of dishes. The peanut is truly a versatile food. The story doesn’t end there, however.

Peanuts and Heart Health

Peanuts contain substances that are beneficial to cardiovascular health. The FDA, in fact, has included peanuts in its health claim, suggesting that eating peanuts and other nuts, along with a diet that is low in saturated fat and cholesterol, reduces risk of heart disease.

• A ground-breaking study conducted at Pennsylvania State University followed subjects over a 6-month period. Participants who consumed a peanut diet lowered their total cholesterol by 11% and their LDL cholesterol by 14%. Triglycerides were reduced and HDL was maintained.

• According to Dr. Penny Kris-Etherton, PhD, RD, (principal investigator) the study showed that daily consumption of peanuts and peanut butter reduced risk of heart disease by 21%. “High Monounsaturated Fatty Acid Diets Lower Both Plasma Cholesterol and Triacylglycerol Concentrations,” December, 70: 1009-1015, American Journal of Clinical Nutrition.

Peanut Nutrition

Peanuts contain other nutrients and compounds that benefit the heart, one of which is resveratrol, an antioxidant that is found in red wine and thought to support cardiovascular health.

Peanuts Contain:

• Antioxidant polyphenols
• Beta sitosterol
• Flavonoids

Peanuts are a good source of monounsaturated fats, the type of fats that are part and parcel of the heart-healthy Mediterranean Diet.

Peanuts contain oleic acid, found in olive oil.

Peanuts also contain the amino acid arginine, which is a precursor to nitric oxide, believed to play a role in heart health.

Health Benefits of Peanuts

• The Iowa Woman’s Health Study demonstrated consistent reductions in death from cardiovascular and coronary heart disease in participants who consumed peanuts.

• A review study examined 4 epidemiological studies: the Adventist Health Study, Iowa Women’s Study, Nurses’ Health Study, and Physician’s Health Study. The combined evidence was telling: subjects who consumed nuts 4 or more times per week saw a 37% reduction in risk for coronary heart disease--as compared to those who rarely or who never ate nuts.

Consumers seeking to lower risk of coronary and cardiovascular disease should consume a handful of peanuts or a tablespoon of peanut butter 4 or more times each week. (Read the label on peanut butter. The best peanut butter is completely natural and doesn’t include harmful hydrogenated fat.)

Eating nutritious peanuts and peanut spreads is a sound approach in relation to heart health.

References:

The Peanut Institute: Scientific Research