Are You Serious About Reducing Cholesterol
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Good For Heart Brain Hair And Skin Heres Why You Should Eat Peanuts Every Day
Dont overlook or underrate the power of peanuts as a nutty super food, say experts.
Nutritionist and weight management consultant Kavita Devgan, author of Dont Diet! 50 Habits of Thin People, says good fats are essential for good health. Devgan says: Nut butters, particularly peanut butter, is a source of unsaturated fats, which are proven to be good for our heart and general health. Plus, it is a good source of fibre and protein too. And both provide satiety, so keep you full for longer.
It also delivers the antioxidant vitamin E, magnesium and some hard to find zinc. Of course moderation is the key as it tends to be steep in calories and sodium, she said.
But beware. Pick your peanut butter with care and dont over eat. Too much of even a good thing is bad.
Look for peanut butter that is low on sodium and added sugars, and stick to two tablespoon per day, Devgan said, suggesting that its best consumed with crackers, or paired with a fruit like apple or maybe baby carrots.
When added to a sandwich, it provides the much needed protein and good fats, along with the carbs of the bread making the meal complete.
Peanuts alone are packed with monounsaturated fatty acids that help lower the bad cholesterol and increase good cholesterol level in the blood. It is also rich in vitamins E and biotin, which are known to be great for hair and skin health, says Oliver Mirza, managing director and CEO, Dr. Oetker India Pvt Ltd.
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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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Is Skippy Peanut Butter Good For Weight Loss
Another practical consideration when talking about the health impact of peanut butter is whether it will cause you to gain weight.
Skippy peanut butter is a high-calorie food, with around 95 calories per tablespoon. If eaten in moderation, it should not cause weight gain. However, large servings can add a lot of calories to your diet. In fact, peanut butter is one of the best foods to eat if youre trying to gain weight.
Personally, Ive gone through phases where I smeared peanut butter on so many of my snacks and meals, it did cause weight gain over the course of a few months.
But Ive also incorporated peanut butter into healthy diets when I was maintaining or losing weight. Its all about portion size and total calorie balance.
If youre watching your weight, just be aware that peanut butter contains a lot of calories, almost 100 calories per tablespoon. And that can add up fast.
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.
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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|
Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.
If you regularly eat more energy than you need, you may have high triglycerides .
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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.
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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.
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Selecting A Healthy Peanut Butter
Read the food label. Select peanut butter containing no hydrogenated fats and minimal added sugar. Check the ingredient list and choose a peanut butter with only peanuts and salt listed. This means no additives and a rich peanut flavor.
Be sure to refrigerate natural peanut butter. The oils may become rancid if stored at room temperature. Try refrigerating the peanut butter upside down so the oils and solids remix and less stirring is required.
Consuming peanuts as a regular part of your diet is just one step you can take to promote lower cholesterol levels. Want more ideas? Access my free e-course here!
P.S. Did you know it takes 850 peanuts to make one 18oz. jar of peanut butter?
Which Attachment Is Best For Creaming Butter And Sugar
Instructions: If using a stand mixer, install the paddle attachment and place your softened butter and sugar in the bowl. If using an electric hand mixer, place your softened butter and sugar in a large bowl. Begin to beat butter and sugar together on low speed until the two are mostly incorporated.
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Can I Lose Weight Eating Peanut Butter
High in healthy fats
Since peanut butter is very high in fat, a 3.5-ounce portion contains a hefty dose of 597 calories . Despite their high calorie content, eating moderate amounts of pure peanut butter or whole peanuts is perfectly fine on a weight-loss diet .
What Nuts Are High In Omega
Omega-3 fatty acids are essential fatty acids that have the responsibility to protect and enhance important body functions.
Studies have shown that consumption of Omega-3 fatty acids can decrease heart disease incidence and prevent conditions such as eczema, arthritis, and certain types of cancer.
The three most common and important types of Omega-3 fatty acids are:
- Alpha-linolenic acid
- Docosahexaenoic acid
- Eicosapentaenoic acid
While the first type of Omega-3 can be easily found in plants, the other two are mainly present in animal products, fish, and algae.
However, you can get Omega-3 from flaxseed powder and vegan Omega-3 supplements.
One of the main characteristics of Omega-3 to remember is that our bodies do not naturally produce them.
Therefore, they must be consumed from the foods in your diet.
Nuts should be an essential component of a healthy diet, mainly because they are naturally rich in Omega-3 fatty acids.
Some of the best nuts that have plenty of Omega-3 includes:
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Almonds Help Lower Cholesterol And Body Fat
Adding almonds to your diet lowers your LDL cholesterol, or bad cholesterol, which is involved in creating plaques in your coronary arteries that can cause heart attacks. Almonds lower LDL in a dose-dependent manner. This means that by increasing the amount of almonds you eat, you can further lower your LDL. Clinical diet studies show almonds can also reduce your risk of insulin resistance and diabetes. Even if you have diabetes, adding almonds to your diet can improve your sensitivity to insulin.
Almonds can also increase your likelihood of losing weight. In one study, adding 84 gm, or about 3 ounces of almonds a day to a planned diet improved weight loss and resulted in a 14 percent . A study published in 2015 looked at cholesterol and body fat in people who ate 1.5 oz of almonds a day versus a healthy muffin with similar calories. In only six weeks, people who consumed almonds had lower LDL cholesterol by an average of 5 mg/dL. They also had less belly fat and leg fat.
There are also several studies showing eating almonds lowers body inflammation.
If you are looking to shrink your waist and improve your cholesterol, start by adding some almonds to your diet.
Peanut As A Functional Food
Research has identified numerous compounds in peanuts and in their skins that may have added health benefits beyond basic nutrition. Peanuts have been touted as a functional food with numerous functional components like Coenzyme Q10 which protects the heart during the period of lack of oxygen example high altitudes and clogged arteries. peanuts are also a good source of dietary fiber and provide a wide range of essential nutrients, including several B group vitamins, vitamin E, minerals such as iron, zinc, potassium and magnesium, antioxidant minerals , plus other antioxidant compounds . These bioactive components have been recognized for having disease preventative properties and some are antioxidants while other is to promote longevity. The antioxidant capacity in peanut is due to the total biological matters in peanut seed such as vitamin E in oil or chlorogenic acid, caffeic acid, coumaric acid, ferulic acid, flavonoids and stilbene . Fermented peanut meal has been used to study the antioxidant activity and free radical scavenging activity.
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What Type Of Peanut Butter Is Healthy
Make sure youâre getting the right kind of nut butter, so itâs really helping your health! Choose a nut butter that has only one ingredient: peanuts. If your nut butter of choice includes salt or even oil, check that those quantities are limited.
Low-fat or light nut butters might seem like a good option given their high calorie count. Unfortunately, these products generally have modified ingredients or added sugar. Stick to the simple stuff for a mid-day treat that you can feel good about!
How Many Peanuts Can I Eat A Day
There are different opinions regarding how much or what count of peanuts we should consume in a day for getting the absolute results. For some experts, 10-15 peanuts in a day seem to be sufficient to only filter out the best results. As stated by Ms. Tyagi, a nutritionist, you can safely consume a handful of peanuts in a day. You can add peanuts to your snack, it will kill your hunger pangs between meals. If its peanut butter, you can eat 1.5 tablespoons. There is a contradiction to the suggestion made by Ms. Tyagi. Many experts suggest it should be taken as per your body capacity. Before taking it regularly as a superfood, you are suggested to take the advice of a dietician.
Foods With Added Sterols And Stanols
Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed, lowering the cholesterol in your blood.
We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.
These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.
Who should eat foods with sterols and stanols added?
Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.
They are suitable for:
- People with high cholesterol theres no real benefit if you dont have high cholesterol.
- Children with inherited high cholesterol such as familial hypercholesterolaemia with support from a doctor or dietitian.
- People taking statins sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.
They are not suitable for:
Aim for: one to three servings of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.
Three servings of: OR
Walnuts Help Keep Arteries Clear
Most nuts contain a high concentration of healthy fat. Walnuts are composed of 47 percent polyunsaturated fatty acids, thought of as good fats. But while most nuts contain polyunsaturated fatty acids, walnuts are the only ones with a significant amount of a certain type called alpha-linoleic acid. Alpha-linoleic acid acts as an anti-inflammatory agent and has actually been shown to help reduce plaque buildup in coronary arteries. Eating walnuts has been shown to improve cholesterol levels and the function of the small arteries and vessels within our bodies. Recently, a study looking people who consumed 43 gm of walnuts every day found the nuts reduced total and LDL cholesterol levels. However this study showed something even more important, in my view. Consumption of walnuts reduced the level of apolipoprotein B, which is a strong genetic risk factor for coronary artery disease.
If you are at high risk for coronary artery disease or already have it, consider adding walnuts to your diet.
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What Is Actually In Peanut Butter
Peanut butter is a protein-packed spread popular around the world. Its made of ground peanuts often roasted first blended into a thick paste. The final product contains a range of nutrients that may offer health-boosting benefits. However, its important to check the label when buying peanut butter.
Do Eggs Cause High Cholesterol
Eggs are nutritious and an excellent source of protein. Despite controversial findings in multiple clinical studies, eggs are naturally high in cholesterol. However, they do not raise the body’s cholesterol levels the way some other cholesterol-containing foods do, such as trans fats and saturated fats.
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Know The Good And Bad Cholesterol
Because oil and water dont mix, cholesterol is encased in a carrier called lipoprotein. Low-density lipoproteins are considered an unhealthy form of cholesterol because they move around in organs and tissues depositing cholesterol. Therefore, it is recommended that LDL be kept below 100 milligrams per deciliter.
HDL, on the other hand, removes cholesterol and takes it to the liver for excretion. It is recommended that you aim to keep this good cholesterol level above 60 milligrams per deciliter.
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Is There An Alternative For Peanut Butter
If you are not sure that your ready-made peanut butter is free of trans fat and added sugar, you might want to consider replacing it with raw nuts which are clearly healthier. As an alternative to the delicious, addictive peanut butter, you might consider almond butter or soy-nut butter, which are more natural and healthier. Almond butter contains similar nutrition with peanut butter with lower saturated fats and trans fat. So does soy-nut butter. However, you dont need to cut down your consumption of peanut butter completely, as its content of saturated fat is not a direct toxic which harm your body. Balancing its consumption with nutritious foods such as vegetables and fruits will help you get sufficient nutrition for a better digestion. Avoid consuming peanut butter with other foods which are loaded with sugar as it may lead to artery blockages which may cause cardiovascular diseases.
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Can Peanuts Help Lower Ldl
Peanuts are a healthy source of vegetable protein, unsaturated fat, fiber and minerals. A 1-ounce serving, equivalent to 28 grams or about a handful, has 161 calories, 4.6 grams of carbohydrates, 7.3 grams of protein, 14 grams of total fat and 2.4 grams of total fiber. Several studies suggest that peanuts can lower low-density lipoprotein, or LDL, the bad cholesterol. Eating peanuts can also help reduce your risk of heart disease.