Are peanuts good or bad for cholesterol?

Peanuts contain monounsaturated fats and plant sterols, which can help improve cholesterol levels. Peanuts are also a good source of plant protein, which can help with weight loss.

Peanuts, peanut butter, and peanut oil can be good for cholesterol. Although high in calories, eating them in moderation can also help people maintain a moderate weight as part of a healthy diet.

This article discusses how peanuts affect cholesterol levels, ways to include them in your diet, and other tips for managing your cholesterol levels.

Cholesterol is a type of fat that is produced by the liver. It is also found in some foods. Diet and lifestyle can affect the amount of cholesterol in the blood.

Certain proteins called lipoproteins carry cholesterol through the body. There are two main types of cholesterol:

Triglycerides are another type of fat in the blood. The combination of high triglyceride levels, high LDL levels, and low HDL levels can increase the risk of arterial plaque formation.

Total cholesterol is the measurement of LDL and HDL cholesterol in the blood.

Peanuts are a source of monounsaturated fats. Monounsaturated fats help lower LDL cholesterol and help protect heart health.

Peanuts contain a number of compounds that help prevent the absorption of cholesterol from food sources. These compounds include:

Phytosterols can help improve cholesterol levels and reduce LDL cholesterol by up to 14%, helping to reduce cardiovascular risks.

Peanuts also contain large amounts of arginine, an amino acid that helps improve circulation, lower blood pressure and can be useful in treating heart-related diseases.

Low-cholesterol diets that focus on plant proteins and fats, including nuts, peanuts and peanut butter, are associated with lower mortality rates than diets with animal proteins and fats, such as lamb, pork or chicken, according to a paper published in 2020.

A 2021< review examined the effects of peanuts and tree nuts on people with diabetes. The study found that daily consumption of peanuts and tree nuts can significantly lower total cholesterol and triglyceride levels in people with type 2 diabetes.

No evidence has been found that daily consumption of peanuts and tree nuts alters LDL or HDL cholesterol concentrations. This suggests that peanuts may be a useful supplement in controlling blood fat levels in people with type 2 diabetes.

Although peanuts are high in calories, they can help people maintain a moderate weight. A 2019 study found that increasing consumption of any type of nut, including peanuts, can help reduce weight gain in the long term. Replacing less healthy foods with nuts and including them in a healthy diet can help prevent obesity.

According to the American Heart Association (AHA), being overweight can raise LDL cholesterol and lower HDL cholesterol. Reducing body weight by as little as 5-10% can help a person improve cholesterol levels.

According to the AHA, the recommended serving size for nuts, including peanuts, is either a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter.

People can consume peanuts in the form of:

Palm oil and palm kernel oil are sources of saturated fats that can raise cholesterol levels. A person should look for peanut butter without these ingredients and without added sugars.

Peanuts can be eaten raw or roasted. Excess salt can increase the risk of cardiovascular disease and other health conditions, so look for unsalted peanuts and low-salt peanut butter. Eating peanuts with the peel can increase antioxidants.

People can use peanut butter for cooking, salad dressings, or marinades such as peanut sauce.

A person may consider other ways to lower LDL levels and raise HDL cholesterol levels. These include:

• Limiting consumption of saturated fats in meat, dairy products, and tropical oils
• Limiting the consumption of trans fats in baked and fried foods or foods containing hydrogenated oils
• including healthy unsaturated fats such as avocados, oily fish, olives, and seeds
• Using liquid vegetable oils, such as sunflower, canola, or olive oil
• Increase soluble fiber intake by eating foods such as oats, lentils, beans, barley, fruits, and vegetables
• Eating plant sterols, compounds that occur naturally in plant foods and can enrich certain foods, such as cereals, low-fat yogurt, and milk
• Increasing physical activity, especially aerobic and resistance exercise, and aiming for 30-60 minutes a day
• Achieving and maintaining a moderate weight
• Limiting alcohol consumption to reduce triglyceride levels, as well as the risk of high blood pressure and obesity
• Quit smoking and avoid secondhand smoke
• Taking cholesterol-lowering drugs, such as statins, to reduce the risk of cardiovascular disease, if necessary

Peanuts are a good source of monounsaturated fats, which help lower LDL cholesterol. Limiting saturated and trans fats and replacing them with monounsaturated and polyunsaturated fats can help improve cholesterol levels.

Peanuts also contain phytosterols, which help lower LDL cholesterol. Peanuts are rich in arginine, which can help improve blood vessel health and lower blood pressure.

Peanuts are a good source of plant protein, and eating them in moderation as part of a healthy diet can help people avoid weight gain. Reducing excess weight can help increase HDL cholesterol levels and decrease LDL cholesterol and triglycerides.

People can eat peanuts raw or roasted, in the form of peanut butter, or use peanut butter in cooking and sauces. A daily serving consists of a small handful of peanuts or 2 tablespoons of peanut butter.

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