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Disease Prevention

Reduce Your Risk of Heart Disease with Peanuts/PB

One of the main contributors to America’s health crisis is the overconsumption of solid fats, saturated and trans fats. Solid fats are found in full fat cheeses and meats. They contain high amounts of unhealthy saturated fats. Trans fats consist of partially hydrogenated oils and can be found in potato chips and pastries. These three fats “increase the risk of some of the most common chronic diseases,” including heart disease.

However, there is good news; according to the new Dietary Guidelines, “Consumption of a balanced variety of protein foods can contribute to improved nutrient intake and health benefits. For example, moderate evidence indicates that eating peanuts and certain tree nuts reduces risk factors for cardiovascular disease when consumed as part of a diet that is nutritionally adequate and within calorie needs.”

According to the Physicians’ Health Study, a small, daily serving of peanuts or peanut butter eaten five or more times per week can cut the risk of heart disease in half. Therefore, a peanut butter sandwich, preferably on whole grain bread, would be a healthier option than a hamburger or a grilled cheese sandwich.

Below is a chart that explains the differences between these options:

  Saturated Fat
Peanut Butter Sandwich 3.29g
Grilled Cheese Sandwich 5.98g
Hamburger 5.74g


As you can see, the peanut butter sandwich has about half of the saturated fat compared to the other two sandwiches.

Health and Nutrition Heart Disease