Health and Nutrition Research Landing Page

Disease Prevention

Heart Disease

Almost two decades ago research pointed to the fact that those who frequently ate peanuts had a lower risk of heart disease.  The effects are evident in all ages, in male or female, and even in various conditions, such as in those who have diabetes (Fraser, 1997; Hu, 1998; Emekli-Alturfan, 2007; Li, 2009). Additional population studies have since shown that peanuts may be one of the most cardio-protective whole foods that is commonly consumed and enjoyed.   Heart disease risk is clearly improved with increased frequency of eating peanuts in the following studies:

1. Adventist Health Study (Fraser, 1992)
2. Iowa Women’s Health Study (Kushi, 1996)
3. Nurses’ Health Study (Hu, 1998)
4. Physicians’ Health Study (Albert, 2002)

About a handful of peanuts eaten five or more times per week can cut the risk of heart disease in half (Albert, 2002).  To know that adding a small amount of tasty peanuts to your diet can have a preventative effect similar to certain prescribed drugs is simply amazing.

Peanuts, peanut butter, and peanut oil are filled with heart-healthy monounsaturated and polyunsaturated fats.   These fats lower total and “bad” LDL cholesterol as well as triglycerides, while keeping “good” HDL cholesterol high. A controlled human study that fed diets high in either 1) peanut oil, 2) peanuts and peanut butter, or 3) olive oil, which were all high in monounsaturated fat (MUFA), showed that total and bad LDL cholesterol and triglycerides were lowered, while maintaining good HDL cholesterol compared to an average American diet (Kris-Etherton, 1999). A low-fat (STEP II) diet was also compared and although cholesterol levels decreased with this diet, triglycerides were raised.

Saturated fat, found in many animal products, is low in peanuts, whereas trans fat is not found in peanuts, and a study by the US Department of Agriculture found that levels are non-detectable in all types of peanut butter, yes, even the creamy kind (Sanders, 2001). 

All of the positive science led the US Food and Drug Administration to release a health claim in 2003, which says "Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

When peanuts are included in the diet as a protein source, studies have shown that blood pressure is lowered, which may also benefit heart disease risk.  The unique mix of functional components, vitamins, and minerals in peanuts may also be working in multiple ways in the body to prevent heart disease.  So, do yourself a favor and continue to enjoy peanuts and peanut butter each day!