Peanuts Can Protect Against Inflammation
Inflammation also plays a key role in the development of atherosclerosis. And several substances in peanutsincluding magnesium, vitamin E, arginine, phenolic compounds, and fibermay help fight inflammation.;In one study, researchers measured substances in the blood that are markers of inflammation. They found that eating nuts instead of red meat, processed meat, eggs, or refined grains was associated with lower levels of these substances.
Foods To Avoid If You Have High Triglycerides
When you notice high triglycerides levels, watch your diet since foods high in triglycerides may make the condition worse. This may pave way for attack to your body, especially with heart related complications.
1. Avoid Starchy Foods
Starchy vegetables: Vegetables are generally good. However, some are starchy like mashed potatoes, beans, yams, peas and corn and thus should control their consumption. This way, your body will not have to convert excess starch into these triglycerides. Instead, eat kale, mushrooms and cauliflower.
Refined starch: Foods from refined flours also fall in the category of foods high in triglycerides. White bread made from refined floor does not have fiber needed to lower triglyceride levels in blood. Therefore, you should avoid foods made out of bleached, enriched and refined flours like pasta, bread, rice and crackers.
2. Reduce Saturated and Trans-Fats Intake
These are commonly found in pizza and animal foods. AHA recommends between 30-35% calories for your body and of these, saturated fats should not exceed 7%. Therefore, avoid or control eating chocolate, cheese, butter, pastries, poultry skin and fatty meats.
Trans-fats are in part hydrogenated oils used to make foods have more savory texture and taste and more non-perishable. Foods high in triglycerides lying in this category include fried foods like doughnuts, French fries, cookies, crackers and prepackaged baked foods like pie crusts and pizza.
3. Limit;Sugars and Sugary Beverages
Adults With High Lipids
A study published in 2010 in The British Journal of Nutrition tested the effects of various forms of processed peanuts on blood lipids and body weight. The study included 118 adults who were asked to consume 56 grams of either raw unsalted, roasted unsalted, roasted salted or honey-roasted peanuts or peanut butter daily for four weeks. The various processed peanuts left body weight and blood lipids unaffected in the total sample. However, total cholesterol and LDL cholesterol were reduced in people with high blood lipids compared with people with normal lipids. The reduction was seen in the high lipid group with all peanut varieties.
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Pistachios Help Lower Blood Pressure Under Stress
Adding pistachios to your diet also has potential heart benefits. Previously, I discussed how our body and heart responds adversely to stress and how we respond to it with increased blood pressure. A study of people who ate approximately 1.5 0z of pistachios a day and were then exposed to mental stress found they had lower blood pressure rises than those who did not eat pistachios. In people with diabetes, eating pistachios lowers total and LDL cholesterol and can reduce the risk of diabetes-related disease in the arteries. In a four-week trial published in 2014;of;patients who had diabetes, a diet rich in pistachios improved heart rate response to stress, 24-hour blood pressure measurements, and heart function and output. Total cholesterol also decreased for those who ate pistachios.
If you are looking to lower your blood pressure, improve your response to stress, and lower your cholesterol, consider adding pistachios to your diet.
Eating For Lower Cholesterol
Healthy eating can make a huge difference to your cholesterol levels and your heart health, whether your cholesterol has crept up over the years or you have a genetic condition. It will improve your health in other ways too, helping to;lower your blood pressure, prevent diabetes and maintain a healthy weight.
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The Truth About Peanuts
In my grocery store experiment, peanuts took a beating. However, many studies show eating peanuts, including peanut butter, can reduce heart risk. In the Nurses Health Study, those women who consumed peanuts and peanut butter lowered their risk of heart disease by 34 percent. The greatest benefit was in those who ate peanuts multiple times a week. In a study of 6,309 women with diabetes, eating one serving of peanuts five times a week or more lowered risk of heart disease by 44 percent.
Eating peanuts and peanut butter has also been shown to lower risk of diabetes in both lean and overweight women. Finally, like many other nuts, peanuts as an alternative food source for your protein needs can lower your cholesterol, particularly when added to other healthy diet choices.
If you are like the people in my study, perhaps you are asking: Are peanuts better than the others I have mentioned?
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.
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Peanut Butter Health Benefits
Here are 4 health benefits of peanut butter:
1. Suppressed hunger
While peanuts are energy dense consuming peanuts are a regular part of your diet does not lead to weight gain due to a high satiety value .
2. Reduced risk for heart disease
Including peanuts in your diet leads to reduced cardiovascular disease risk due to peanuts promoting lower triglyceride levels and increased serum magnesium levels.
3. Heart healthy fats
About 50 percent of the fat contained in peanuts is a heart-healthy monounsaturated fat. This is the same type of fat found in olive oil. Studies have found monounsaturated fats improve cholesterol levels and reduce heart disease risk.
4. Lower color cancer risk
Studies have connected frequent peanut intake to reduce colorectal cancer risk.
You May Lower Your Breast Cancer Risk If You Eat Peanut Butter Every Day
Breast cancer is the second most prevalent cancer among American women, according to the Centers for Disease Control and Prevention. Fortunately, if you drop a serving of peanut butter into your smoothie every morning, you might just protect yourself from this disease.
“Eating peanut butter, especially from a young age, may reduce the risk of benign breast disease , which increases the risk of breast cancer,” counselor and psychotherapist Jayne Leonard penned in an article for Medical News Today. “A study in the journal Breast Cancer Research and Treatment;reports that eating peanut butter and nuts at any age may result in a lower risk of developing by age 30.”
Peanut butter is such a powerful weapon against breast cancer that it can make a difference regardless of your genetics, wrote Leonard. “Even those with a family history of breast cancer had a significantly lower risk if they ate peanut butter,” she added.;
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Are Heavily Loaded With Pesticides
Because of the nature of peanuts, they are at a higher risk of growing molds in them .
Some Non-Organic farmers, try to tackle the problem of molds by using pesticides on the crop. By doing so, they may save the peanut crop from the growth of the molds but contaminate them with a high level of pesticides which can cause a headache, dizziness, irritation of the nose, throat, eyes or skin, thirst, nausea, diarrhea, nervousness, fatigue, sweating, vomiting, blurred vision etc.
Steer Clear Of Starchy Vegetables
The type and amount of carbohydrates you eat have a direct effect on your triglyceride levels. Starchy vegetables like peas and corn supply ample amounts of carbohydrates per serving. Your body turns excess carbohydrates that are not used for energy into triglycerides. Fill your plate with lower starch veggies that will not increase your triglycerides including cauliflower, mushrooms, and kale. Avoid foods that contain simple sugars like fructose. These increase triglyceride levels.
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What Is The Difference Between Nuts And Peanut Butter
Raw nuts have been known as a good source of vitamins and minerals. Although may cause allergies in some people, nuts are rich in oil which can be easily transformed into energy supply. Raw mix nuts contain fiber, vitamin E, vitamin B, folate acid, amino acid, mono unsaturated, and saturated fats. This is one of the suggested food for pregnant women, as it contains various beneficial substances for babys growth. Most nuts also contain antioxidants which is useful in combating aging process.
When raw nuts are processed into peanut butter, some processes are involved. These nuts are roasted, grounded, and chilled into the paste form. When the processes only involve different treatments without any added substances, peanut butter can be as nutritious as the raw nuts. However, some manufacturers choose to add some sugar and other sweetener into the mixture for peanut butter. This is when peanut butter is not as good as the raw nuts in term of nutrition.
If You Eat Peanut Butter Every Day Your Risk For Diabetes May Decrease
Diabetes is a condition in which your body is not able to properly process glucose, as noted by Medical News Today. If left untreated, diabetes can lead to a host of other medical problems such as stroke and heart disease. If you’re invested in doing everything you can to prevent yourself from getting the disease, consider eating peanut butter every day.
“Research shows if you eat peanut butter daily, your risk of developing type 2 diabetes will go down, particularly if the peanut butter replaces refined carbohydrates or processed foods in your diet,”;registered dietitian Natalie B. Allen revealed to The List.;”Peanut butter, and nuts in general, improve glucose and insulin balance in the body.”
Of course, any benefits of peanut butter will be mitigated if you’re eating it in the form of peanut butter cookies or peanut butter-filled chocolates because of the sugar content. As such, make sure to stick to healthy snacks like peanut butter spread atop celery or whole grain toast.
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Foods To Lower Triglycerides
If you have;high triglycerides levels, apart from avoiding foods high in;triglycerides, there’re also some foods that can help to lower your levels, which include:
1. Include More Omega3 Foods in Your Diet
Some fats are healthy and therefore, omega-3 fats can be used when you need to cut down the quantity of saturated and trans-fats from your food. These omega-3 fats are highly recommended for a healthy heart and particularly effective at lowering the levels of triglycerides. You can eat about two omega-3 fish servings like wild salmon, mackerel , herring, rainbow trout, sardines or maybe oysters every week. Additionally, let your doctor advise you on the habit of including fish oil supplements as part of your diet.
2. Go For Soy Protein
Soy protein is highly recommended for you if you realize that you have high levels of triglycerides. Soy protein lowers the level of triglycerides in your blood more than protein obtained from animal foods. A study published in 2004 in the Atherosclerosis Journal by Canadian researchers amongst 50 year old persons with high blood triglycerides responded positively after taking 25 grams quantity of soy protein for each 1,000 calories consumed.
3. Enjoy the Benefits of Nuts
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.
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Peanuts Contain Vitamin E For Antioxidant Effects
Another factor contributing to cardiovascular disease is damage caused by unstable molecules called free radicals.;Antioxidants, such as vitamin E, help protect cells from this type of damage.;Its best to get this vitamin straight from foods, such as peanuts, where it works together with other healthy substances to increase their beneficial effects.
What Makes Up A Heart
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Eat lots of fruits, vegetables and plant-based foods
Vegetables, pulses , fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart.;Go for at least five portions of fruit and veg a day to stay healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried all count.;
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Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat.
These foods are high in protein and nutrients but low in saturated fat.;If you eat red meat, make sure it’s lean and watch the quantity. Eat less meat and more plant foods by swapping some meat-based meals for vegetarian options.;;
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Eat some low-fat dairy products or fortified dairy alternatives;;
Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat. When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties.
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Swap saturated fats for heart-healthy fats
Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat.;
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Include starchy foods which are high in fibre
Choose;wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which;helps with digestion and keeps you feeling full so you dont snack. Choose these instead of white rice, white bread and white pasta.
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Cut down on; sugary foods and drinks;
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Your Body Will Get The Healthy Fats It Needs If You Eat Peanut Butter Every Day
When you read the label on your favorite jar of peanut butter, do you find yourself concerned about the high fat content? You may find yourself especially wary of the fact that it contains saturated fat. However, there’s nothing to worry about if you consume peanut butter in moderation every day, according to nutrition professor Dr. Walter C. Willett. “The presence of saturated fat doesn’t automatically kick a food into the ‘unhealthy‘ camp,” he penned in an article for Harvard University. “It’s the whole package of nutrients, not just one or two, that determines how good a particular food is for health,” the expert added.
So, how exactly does peanut butter’s overall nutritional profile stack up? “One serving has 3.3 grams of saturated fat and 12.3 grams of unsaturated fat, or about 80 percent unsaturated fat,” Willett continued. “That puts it up there with olive oil in terms of the ratio of unsaturated to saturated fat.” Given that many experts extol the virtues of olive oil, being similar in composition is, by extension, a good thing. As the;American Heart Association explained, unsaturated fats ” essential fats your body needs but can’t produce itself.”;
Blood Collection And Assessment Of Plasma Lipids
Plasma lipid and other biochemical analyses were performed in 2003. Degradation of the specimens after long-term storage may theoretically be a concern. However, several investigators have used frozen specimens for lipids with little degradation with storage at 20°C . Because our specimens are stored at considerably colder temperatures , any possible degradation is further minimized. Further, we have demonstrated normal-range values and predictive capacity of plasma lipids and lipoproteins in the NHS and the Health Professionals Follow-up Study .
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Rethink Butter And Margarine
Butter and margarine are high in unhealthy saturated fat and trans fats, which raise triglyceride and cholesterol levels. Use olive oil in place of these fats when you are cooking meat, sautéing vegetables, or whipping up a salad dressing. Olive oil is high in monounsaturated fats and it has some polyunsaturated fats, both of which are better for you than saturated fat. Other alternative oils that can be used for cooking to reach your triglyceride-lowering goals include canola, flaxseed, and walnut oils. Swapping high saturated fat butter and margarine for healthier oils is an easily lifestyle change that may help lower triglycerides and improve cholesterol levels.
Your Body Will Get The Nutrients It Needs If You Eat Peanut Butter Every Day
Plenty of nutrition experts will tell you that eating a balanced diet is critical for optimizing your health. You have to make sure you eat plenty of vegetables, the right amount of protein, healthy fats, and complex carbohydrates, as noted by Harvard University. Plus, you need micronutrients in order to function at your peak, certified personal trainer Amber Trejo;explained to The List. “Peanut butter is a great source of essential minerals and vitamins needed for optimal body functions,” she detailed.;”It is loaded with iron, folate, potassium, copper, zinc, magnesium, and manganese.” That’s a lot of minerals in just two tablespoons of peanut butter!
There are other vital nutrients found in peanut butter, according to Trejo, which you need to consume in addition to the minerals listed above. “Peanut butter also is a great source of fat soluble vitamin E and water soluble vitamins B3, B5, and B6, which are needed for cell health and nerve function,” she added.
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