Peanuts Can Help Decrease Heart Disease

A major new study published in the New England Journal of Medicine finds that eating nuts daily can reduce death from heart disease by 29%, and even eating peanuts just twice a week can reduce risk by 24%.1
Peanuts Can Help Decrease Bad Cholesterol
  • Peanuts can help lower bad LDL cholesterol while maintaining good HDL cholesterol.2
  • Different components of the peanut including healthy oils, protein, and fiber can help reduce cholesterol.3
Peanuts Can Help Decrease Blood Pressure
  • A new study shows that eating peanuts regularly helps decrease blood pressure, even among individuals with high blood pressure: “…participants with elevated blood pressure at baseline had significant decreases in diastolic blood pressure…” after peanut consumption.4
Read more on peanuts and chronic disease

Peanuts Are a Naturally Low-Sodium Food

Peanuts have almost no sodium,5 and when salt is added to them, it stays on the surface so less is needed.
  • Most salted varieties of peanuts have less than 140mg of sodium per serving, which is considered heart-healthy by the American Heart Association®.5,6
  • 1-ounce of oil-roasted salted peanuts typically contains 91mg of sodium, which is less than half of the amount in 1-ounce of cheese puffs or salted pretzels.5
Download printer-friendly fact sheet on low-sodium salted peanuts
View the peanut’s nutritional breakdown

Peanuts Contain Heart-Healthy Nutrients

Oil-roasted salted peanuts have about 8g of protein per ounce,5 are a good source of fiber, Vitamin E, niacin, magnesium, and contain potassium and bioactives such as resveratrol and phytosterols, all of which may benefit heart health. 7-12
Read more about peanuts and protective nutrients

Tips To Get Your Daily Intake
of Peanuts and Peanut Butter

  • Sprinkle peanuts on salads instead of croutons for an added crunch
  • Add a scoop of peanut butter to your oatmeal in the morning
  • Create your own trail mix with peanuts and dried fruit
  • Use peanut butter instead of butter when baking brownies or cookies
  • Toss in peanuts with your favorite stir-fry dishes
  • Add peanuts to your granola and sprinkle over a healthy fruit and yogurt parfait
  • Spread peanut butter on your toast or bagel in the morning instead of butter
  • Dip your favorite fruits and vegetables in peanut butter
  • Spruce up a peanut butter and jelly sandwich by adding different types of fruit or jams
Or just keep it simple and grab a handful of your favorite peanuts as a perfect afternoon snack!

Heart-Check
Certified Peanuts

To be certified with the American Heart Association® Heart Check Program, foods must meet specific nutritional standards. Nuts must have less than 4 grams of saturated fat per 50 grams, less than 0.5 grams of trans fat, no cholesterol, less than 140 grams of sodium and at least 10% DV of one beneficial nutrient. Below is a list of The Peanut Institute’s partners that have certified their product(s).

References:

  1. Bao Y, Han J, Hu FB, et al. Association of nut consumption with total and cause-specific mortality. N Engl J Med. 2013;369(21):2001-2011.
  2. Kris-Etherton PM, Pearson TA, Wan Y, et al. High monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations. Am J of Clin Nutr. 1999;70:1009-1015
  3. Stephens AM, Dean LL, Davis JP, Osborne JA, Sanders TH. Peanuts, peanut oil, and fat free peanut flour reduced cardiovascular disease risk factors and the development of atherosclerosis in Syrian golden hamsters. J Food Sci. 2010;75(4):H116-H122.
  4. Jones JB, Provost M, Keaver L, Breen C, Ludy MJ, Mattes RD. A randomized trial on the effects of flavorings on the health benefits of daily peanut consumption. Am J of Clin Nutr. 2014.
  5. U.S. Department of Agriculture, Agricultural Research Service. 2013, USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data laboratory Home Page, http://ndb.nal.usda.gov.
  6. Sodium. American Heart Association Website. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp
  7. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and the risk of coronary heart disease in women. Circulation. 2010;122(9):876–883.
  8. Bernstein AM, Pan A, Rexrode KM,, et al. Dietary protein sources and the risk of stroke in men and women. Stroke. 2012;43:637-644.
  9. Huynh NN, Chin-Dusting J. Amino acids, arginase and nitric oxide in vascular health. Clin Exp Pharmacol Physiol. 2006;33(1- 2):1-8.
  10. Zhang LH, Kamanna VS, Zhang MC, Kashyap ML. Niacin inhibits surface expression of ATP synthase beta chain in Hepg2 cells: implications for raising HDL. J Lipid Res. 2008;49:1195-1201.
  11. Nouran MG, Kimiagar M, Abadi A, Mirzazadeh M, Harrison G. Peanut consumption and cardiovascular risk. Pub Health Nutr. 2009;13(10):1581-1586.
  12. Shin E, Huang Y, Pegg RB, Phillips RD, Eitenmiller RR. Commercial runner peanut cultivars in the United States: tocopherol composition. J Agric Food Chem. 2009;57(21):10289-10295. doi: 10.1021/jf9029546.
  13. Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk. Circulation. 2013; doi:10.1161/01. cir.0000437740.48606.d1.