How The Fat You Eat Affects Cholesterol Levels
The relationship between the fat we eat and our health, particularly our cardiovascular health, has been hotly debated for many years.
Heres what you need to know:
Not all fats are created equally.
The kinds of fat you eat matter more than the amount.
There are different types of fats in our diet:
Polyunsaturated fats: essential and important nutrients
Monounsaturated fats: can come from plant or animal products and are generally considered healthy
Saturated fats: less healthy than mono- and polyunsaturated fats
Trans fats: unhealthy fats
Research Proves Peanuts And Cholesterol Reduction Go Together
Numerous research studies prove that diets abundant in peanuts, peanut oils, and peanut butter are as beneficial to your heart health as diets abundant in olive oil. Even more, the high peanut diets provide you with better protection against heart disease than a diet very low in fat.
Studies showed that participants who ate a diet high in peanut products lowered their total cholesterol, LDL bad cholesterol, and triglyceride levels, and maintained their level of HDL good cholesterol.
An Apology To Pecan Hazelnut And Macadamia Fans
I want to apologize for the nuts left off this list. It was not intentional. Pecans, hazelnuts, and macadamia nuts have also shown some benefits in reducing heart disease factors, but they dont have the data of the nuts listed above.
I hope this information will help you with your next nut purchase or your next spirited debate with a passionate nut person.
T. Jared Bunch, MD is a native of Logan Utah and directs heart rhythm research at the Intermountain Medical Center Heart Institute. You can .
Important: The views and opinions expressed in this article are those of the author and not Everyday Health.
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Cashews Raise Good Cholesterol
The heart health benefits of cashews dont end at lowering LDL and total cholesterol. A group of researchers investigated the impact that eating cashews had on levels of good cholesterol and blood pressure and published the results in the Journal of Nutritions January 2018 issue. Over the course of the 12-week trial, consuming cashews boosted levels of HDL, the good form of cholesterol, and lowered blood pressure. All the more reason to include cashews and other nuts in your diet.
Peanuts Can Have Unintended Negative Health Effects
Peanuts are also a source of phytate, which is known as an anti-nutrient because it actually inhibits the body’s ability to absorb other important minerals. Phytates bind to nutrients in the digestive tract and prevent the full absorption of essential minerals like iron, zinc, and calcium. Additionally, they can interfere with certain digestive enzymes, which reduces the body’s ability to break down proteins, fats and carbs, and leads to certain digestive problems, like gas and bloating, per Precision Nutrition.
Additionally, peanuts contain a high level of omega-6 fatty acids, but not a comparable amount of omega-3s, and an imbalance in these two essential polyunsaturated fatty acids has been known to cause inflammation. Increased inflammation is a risk factor in a number of health problems, including arthritis and cancer, and it has also been linked to insulin resistance and obesity, per University Health News Daily.
Of course, peanuts can also be very dangerous for the subset of the population that suffers from peanut allergies. Nut allergies can cause hives, nausea, cramping, shortness of breath, and in extreme cases, anaphylaxis, according to the Mayo Clinic. Some cases can be so severe that they can lead to hospitalization, or even death, if not immediately treated.
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Is Peanut Butter Bad If You Have High Cholesterol
Having high cholesterol means that you need to watch what you eat. If you have this condition, your doctor has probably made this very clear. It’s also likely that she was less clear about exactly what you’re allowed to take in on a daily basis. Peanut butter — a food that is oily, yet made from ostensibly heart-healthy plants — is one food that can be particularly confusing from a cholesterol standpoint.
Peanuts And Cholesterol The Secret Is The Monounsaturated Fats
In the past, health experts gave peanuts a bad rating because they contain fat. However, peanuts moved back into the healthy food column once it was understood that the fats they contained were heart healthy monounsaturated fats.
All fats are not created equal concerning the health of your heart. You want to lower the amount of saturated fats you consume. This means eat less red meat and foods from other animal sources such as bacon. Consuming these fats can raise your bad cholesterol count.
You can replace saturated fats with monounsaturated fats such as peanut oil or polyunsaturated fats that come from plant sources such as safflower oil, cottonseed oil, and soybean oil. These types of fats lower your cholesterol level.
You do need to understand that even though monounsaturated and polyunsaturated fats are good for you, you cannot eat them without limitation because they are packed with calories. Eat peanuts and other nuts in moderation to avoid weight gain, which is a risk factor for heart disease.
You may be reading about this link between peanuts and cholesterol and be wondering if peanuts contain cholesterol. The answer is no. You do not get cholesterol from eating peanuts. In fact, your liver produces most of the cholesterol in your body, and this leads to an additional benefit of peanuts having to do with their fiber content.
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Raw Peanut Butter And Cholesterol
Interesting Things to Know about raw peanut butter and cholesterol
If you are someone who enjoys eating raw peanut butter on a regular basis, we have got some good news for you! A recent study conducted by Harvard analysed the relationship between peanuts and cholesterol and claimed that consuming peanuts regularly decreases the risk of heart disease by about 15%.
Peanut butter is generally regarded as an unhealthy butter variety, but that isnt entirely true. Peanuts are a rich source of monounsaturated and polyunsaturated fats that are known for reducing the bad cholesterol levels in the body. Organic peanuts are even better due to the lack of harmful chemical compounds. Hence, consuming peanut butter wont increase your cholesterol levels, but on the contrary, help your body in eliminating the disease-causing HDL cholesterol.
Aside from heart benefitting properties of peanuts, peanuts also contain various other substances such as protein, fibre, magnesium, and vitamin E that is known for its powerful anti-oxidizing properties. In this article, we will be analysing the cholesterol content in peanuts and how it affects your body.
Peanuts Can Prevent Damage Inside Arteries
Damage to the inner lining of your arteries, called the endothelium, may lead to atherosclerosis. Peanuts contain substances that help protect the endothelium, including arginine and phenolic compounds . A study of healthy, overweight men showed that including peanuts in a meal helped preserve endothelial function.
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How Many Calories Are In Peanut Butter
In fact, the average store-bought brand of peanut butter, both creamy and chunky styles, contains around 190 to 200 calories per serving, which is only 2 tablespoons. It doesnt take long for that to add up by the spoonful.
One issue when it comes to kids, Dr. Bruemmer adds, is how too much peanut butter could help contribute to childhood obesity. Around 70% of American adults are either overweight or obese, according to the CDC, and one in five kids in the United States has prediabetes.
Both the amount of food and the types of food being consumed by kids is concerning. Its a lot of ultra-processed food being consumed, he says.
Sugar And Salt Intake
Flavored peanut butter products can contain added sugar. Although foods with added sugar can be part of a healthful diet, it is best to limit the intake of this substance as much as possible for optimal health. Those who need to follow a low sodium diet should choose unsalted peanut butter when possible.
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Do Cashews Increase Cholesterol Here’s What Rujuta Diwekar Has To Say
Busting some myths about cashews is celeb nutritionist Rujuta Diwekar on social media. In a short clip shared on social media, Rujuta shares reasons why you must include cashews in your diet.
“Cashews are the produce of India and Africa and they are just as good as almonds and walnuts, if not any better. But you will still have doctors and dietitians who recommend eating almonds and walnuts but not cashews as they have cholesterol in them,” says Rujuta in the video.
However, the truth is that cashews do not contain cholesterol. In fact, cashews are a powerhouse of nutrients that can help treat occasional numbness in foot that people with diabetes often experience. Eating a handful of cashews every day will also help in reducing leg cramps at night. Cashews are also beneficial for regulating blood sugar levels.
Rujuta goes on to inform that the fruit of cashew is five times richer in Vitamin C than one orange. Apart from being good for boosting immunity, Vitamin C is also cardio protective. The nutrient can give you healthy joints and heart.
Peanuts And Cholesterol And Fiber
To lower your cholesterol naturally, you want to eat a diet high in fiber and peanuts are a good source of fiber. When you eat foods with fiber the fiber does not get digested like other nutrients. Instead, fiber travels through your digestive tract binding to bile, which contains cholesterol, and fatty acids and carries them out of your body as waste.
Fiber also helps your liver make less cholesterol because the bacteria that feed on it as it moves through your digestive tract make fatty acids that find their way back to your liver and tell it to lower cholesterol production.
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How Many Nuts Can You Eat Every Day
Although they are one of the healthiest foods, they also have high amount of calories and fats. One oz. of almonds contains 14 g of fat and 163 calories. The recommended amount of almonds per day is about 23 almonds or 1 oz. per day. This rule is true not only for whole nuts but also for almond butter and almond flour.
Cashews have a creamy texture, which makes them an excellent substitute for sauce, but they are also very addictive. According to weight management expert, you should be eating only 4-5 cashews per day. There are various reasons for not eating too many nuts however, one of the unique reasons is sensitivity in some individuals to amino acids phenylethylamine and tyramine present in cashews, which can lead to headaches.
There are a lot of health benefits of walnuts and if you are not already consuming them, you should start. They are beneficial in decreasing your cancer risk and treating diabetes type 2. However, you should not overdo them. The recommended quantity of walnuts is 7 whole shelled nuts each day. The adverse effects of consuming excess walnuts are loose stools or bloating.
6. Brazil Nuts
- Peanuts: The recommended amount of peanuts is about 12 peanuts per day.
- Macadamias: The recommended amount of macadamia nut is about 15 macadamias per day.
- Pine nuts: The recommended amount of pine nuts is about 2 tablespoons per day.
What Nuts Are Lower In Cholesterol
Nuts are low in cholesterol, and most of them contain very little if any cholesterol.
While they have a bad reputation as high-fat foods, it is essential to understand that nuts are unsaturated fat, which is the good fatty acids also contained in avocado, olive, and seeds.
Unsaturated fats are essential for your health, as they help you maintain balanced energy levels and assist your body in absorbing essential minerals and vitamins.
They can also help fight bad cholesterol and bring its levels down.
When consumed in moderation, nuts are incredible allies that can help you reduce bad cholesterol levels, protect your heart, and reduce the risk of heart disease.
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Which Nuts Are Bad For Cholesterol
Which Nuts are Bad for Cholesterol : Elevated cholesterol is a key contributor to heart disease, which causes people to die three times more than breast cancer and twice as many as lung cancer. But whats important is that lowering blood cholesterol is the biggest benefit a person can do to reduce their risk.
Given the dangers of cholesterol, reading this helps you to know the proper nutrition. So join us in answering this question Which nuts are bad for cholesterol?
Cholesterol is a soft, waxy substance, a type of fat found in the blood and all tissues of the body. Cholesterol is involved in the building of cell membranes, some hormones, and so it is essential for the health of the body.
The results of a study show that consuming as many nuts as possible reduces the amount of cholesterol and other fats that can be harmful to the heart in the blood.
Researchers say consuming two and three-tenths of an ounce of nuts a day can raise your bodys total cholesterol level by five and one-tenth of a percent, and LDL bad cholesterol by seven. And reduce four-tenths of a percent.
According to researchers at the Loma Linda University School of Public Health in California, using this amount of nuts per day will also increase the HDL to good cholesterol ratio by eight and three-tenths of a percent it also causes the level of triglyceride to decrease by 10% to 10% among people with high levels of this fat.
Tips For Choosing Peanut Products
Avoid, chocolate-covered, oil-roasted and salted peanuts — they might contain saturated fat that negatively affects your blood cholesterol levels. Choose unsalted and dry roasted peanuts instead. When storing peanuts, put them in the freezer, not the cupboard, to prevent them from turning rancid. Peanut butter has the same nutritional content as whole peanuts, but inspect the brand and ingredient list when buying. Many manufacturers add large amounts of sodium and sugar, which negates many of the health benefits. Peanut butter brands that have partially hydrogenated fats among their ingredients contain unhealthy trans fats that increase the risk of cardiovascular diseases and boost your blood cholesterol.
- Avoid, chocolate-covered, oil-roasted and salted peanuts — they might contain saturated fat that negatively affects your blood cholesterol levels.
- Peanut butter has the same nutritional content as whole peanuts, but inspect the brand and ingredient list when buying.
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Do Peanuts Raise Your Cholesterol
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.
Furthermore, what are the worst foods for high cholesterol? They suggest limiting the following foods to achieve this:
- fatty beef.
- dairy products made from whole or reduced-fat milk.
- saturated vegetable oils, such as coconut oil, palm oil, and palm kernel oil.
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What foods cause high cholesterol?
Foods high in saturated fats include:
- fatty cuts of meat.
- full fat dairy products such as milk, cream, cheese and yoghurt.
- deep fried fast foods.
- processed foods such as biscuits and pastries.
- takeaway foods such as hamburgers and pizza.
- coconut oil.
Nut Butters And Cholesterol
There is no dietary cholesterol in peanut butter, almond butter, cashew butter, or pistachio butter. All four nut butters are rich in unsaturated fats and lower in saturated fats.
Almond butter has the highest amount of total fat, but the lowest amount of saturated fat. It also has the highest amount of unsaturated fat. This is a good illustration of why it is important to look at the composition of the fats in food, not just the total fat value.
Always read the labels. Many nut butter products contain added sugar, sodium, and other undesirable ingredients like trans, hydrogenated, or partially hydrogenated fats, which should be avoided altogether.
|Fat Comparisons Between Nut Butters|
|Type of fat in grams|
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What About Alternatives
There are alternatives, like almond butter and nutella, that you could use instead of peanut butter. But are those really any healthier than peanut butter? Dr. Bruemmer says no.
I dont think nutella is healthier than peanut butter, he says. As for other alternatives, like almond butter or reduced fat peanut butter, youre simply replacing one component with something that has only marginally less saturated fats, sugar or salt.
With low-fat peanut butter, too, the calories are the same or higher, thanks to the extra ingredients usually sugar that manufacturers add to improve the taste after taking out the fat.
If the primary goal is to lower your cholesterol, I think the primary concern should be to decrease saturated fat content. Meats, butter, cheese, theyre high in saturated fats, he says. Cutting down on those, including peanut butter, should be the ultimate goal in bringing that down.
You can also consider natural peanut butter, says registered dietician Julia Zumpano, with nothing else but peanuts on the labels ingredients list you can always add a little salt to taste yourself. Avoid brands with added sugars, fats, salt, preservatives and chocolate. And be sure to read the ingredients list to make sure that natural peanut butter isnt also trying to sneak in other additives.
Natural peanut butter brands have about half as much sugar as traditional peanut butter and the natural, healthy monosaturated fat helps you to feel satisfied and full.