Link Between Peanut Consumption And Your Heart Health

 Nuts have been gaining traction lately as an all-natural health food with health benefits, especially benefits for the heart. Scientific evidence suggests that eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol may keep heart disease at bay. This is significant, since heart disease remains the number one killer in Americans. Research linking what we eat to our ticker is still ongoing. Although change is the only constant in the world of nutrition research, studies continue to prove the connection between consumption of peanuts and reduced risk of heart disease. A study found that people who ate peanuts at least twice per week had a 15 percent lower risk of getting heart disease in comparison to those who never or rarely ate nuts.

Peanut, which is technically a legume and is grown underground, is not only a kid-approved snack, but is also a great source of nutrients for older adults. Peanuts are a great source of protein, packing 7 grams per serving - more than tree nuts like walnuts or almonds. Aside from that, peanuts are a fantastic source of monosaturated, or "good" fats, making them a great choice for those watching their cholesterol levels and heart health, and are consumed as a popular snacking option across the globe.

Here are the vital nutrients found in peanuts that have a link to heart health:

1.      Fiber

2.      Magnesium

3.      Unsaturated (“good”) Fat

4.      Omega-6 Fatty Acids

Eating peanuts is smart for your heart. This is how!

Healthy Fat- Peanuts are especially prized for their rich cargo of good quality fat (mono- and polyunsaturated fats), protein, fiber, carbs, magnesium and other essential vitamins and minerals that lowers LDL (“bad”) cholesterol, of which high levels can be detrimental to heart health.

Vitamin E- Peanuts contain Vitamin E, and it is best to get these vitamins straight from foods (such as peanuts), where it works together with other healthy substances to increase their heart-healthy benefits.

Resveratrol- Peanuts contain antioxidants like resveratrol, which fights harmful inflammation in the body. Inflammation plays a significant part in the development of atherosclerosis (hardening of the arteries). Eating nuts instead of red meat, processed meat, eggs, or refined grains can help lower levels of substances in the blood that are markers of inflammation.

Vital Nutrients- Peanuts contain nutrients- magnesium and potassium—two minerals that help control your blood pressure. That’s powerful stuff, since high blood pressure is a major risk factor for heart disease. The fiber and protein in peanuts are equally helpful. Choose unsalted peanuts to maximize the blood-pressure benefits.

Peanuts are easy and affordable to incorporate in your diet. You can either eat them alone or sprinkle them on salads and stir fry dishes, and peanut butter can be spread on waffles, mixed into yogurt or hot cereal. It’s time you made peanuts a part of your diet if you are really looking towards preventing heart disease.

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