Eat Peanuts Daily Decrease Blood Pressure And Cholesterol
- Peanut flavoring salted, spicy, honey-roasted, or unsalted did not impact positive health benefits of peanuts, according to new study.
- Daily peanut consumption reduced blood pressure in all participants during the first two weeks, even in those with high blood pressure.
- Total cholesterol and triglyceride levels decreased for daily peanut-eaters who had high levels at the start.
Daily Peanut Consumption Decreases Blood Pressure and Cholesterol Regardless of Flavoring, According to New Study
A study published in the American Journal of Clinical Nutrition found that even different flavors of peanuts result in positive health benefits.
Regardless of flavoring, peanut consumption offered significant benefits to participants with elevated serum lipids and blood pressure, says Dr. Richard Mattes, Professor of Nutrition Science at Purdue University.
Their study, A Randomized Trial on the Effects of Flavorings on the Health Benefits of Daily Peanut Consumption, aimed to determine whether peanut flavorings affected health benefits. Results showed that all varieties of peanuts significantly decreased mean diastolic blood pressure in all participants. For participants with high levels of cholesterol and triglycerides, total serum cholesterol and triglyceride levels decreased after daily peanut intake.
About the Study
Peanuts Can Help Prevent Inflammation
Several nutrients in peanuts including magnesium, vitamin E, arginine, phenolic compounds, and fibre can help fight inflammation. Inflammation is the main reason responsible for heart diseases, arthritis and a range of other chronic ailments. A study quoted that eating peanuts is associated with lower levels of inflammation.
Sensitivity Analysis And Publication Bias
Sensitivity analysis showed that the removal of any of the studies from the whole sample or subgroups did not considerably change the effect of nut consumption on SBP and DBP. Exclusion of the trials with soy nuts from the overall analysis did not significantly change our previous findings on the effect of nuts on SBP and DBP in all studies or in those studies that focused only on participants without type 2 diabetes . Although a slight asymmetry was seen in funnel plots, there was no evidence of publication bias for studies examining the effect of nut consumption on SBP and DBP .
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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.
About The Peanut Institute
Based in Albany, Ga., The Peanut Institute is a nonprofit organization supporting nutrition research and developing educational programs to encourage healthy lifestyles that include peanuts and peanut products. The Peanut Institute pursues its mission through research programs, educational initiatives and the promotion of healthful lifestyles to consumers of all ages.
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Are Peanuts Healthy Here’s What A Dietitian Has To Say
Peanuts are a staple in many kitchens, most often found in the form of peanut butter. But in recent years, it seems like almonds, cashews and other nuts are getting all the attention. Just think of the number of alternative nut butters and nondairy milks on the grocery store shelves! It might make you wonder if peanuts are even healthy. Here we’ll answer just that by taking a deep dive into their nutrition breakdown and health benefits. Plus, we’ll share some creative ways to include them on your plate.
Can You Take In Too Much Potassium From Peanut Butter
Since a small serving contains a lot of potassium, it might be easy to take in too much potassium from this spread. Furthermore, consuming too much peanut butter can lead to weight gain and an increased risk of type 2 diabetes.
As a result, consuming peanut butter in large quantities is ill-advised by doctors and experts.
Peanut butter contains a lot of potassium in just one small serving, which means that it should be limited on a low-potassium diet. However, if you can tolerate small amounts of peanut butter without causing any uncomfortable symptoms, it might be a good idea to add some of this delicious spread to your diet.
After all, peanut butter is a good source of essential minerals and vitamins that help you stay healthy and prevent many health conditions.
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Make Nuts A Part Of Your Heart
If you plan to follow a diet that can help lower your blood pressure, go a little nuts. The National Heart, Lung, and Blood Institute recommends the Dietary Approaches to Stop Hypertension diet to lower your blood pressure. And DASH includes one serving of nuts four to five times each week.
Read more:9 Healthy Nuts That May Help You Live Longer
They Can Help Balance Blood Sugar
Research has found that nuts, including peanuts, can help reduce diabetes risk and improve outcomes for people who already have diabetes. In fact, one recent review of studies found that eating peanut butter specifically was inversely associated with developing type 2 diabetes, as if you needed yet another reason to add delicious peanut butter to your toast or enjoy it with some fruit. Another study found that snacking on nuts, like peanuts, could help reduce risk of complications for those with existing diabetes, too. People who increased their nut consumption after a diabetes diagnosis had an 11% lower risk of cardiovascular disease, a 15% lower risk of coronary heart disease and a 27% lower risk of all-cause mortality.
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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.
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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Healthy Tips To Lower Blood Pressure
- Choose no salt added or low-sodium foods.
- Limit or avoid foods with high saturated and trans-fat content.
- Consume fresh vegetables and fruit.
- Choose lean cuts of meat, poultry, and fish.
- Use spices to flavor foods when cooking or eating.
- Prepare meals rather than pre-packaged or take-out meals.
- Have small portion sizes of food.
- Maintain a healthy weight.
- Drink water, low-fat dairy, and club soda.
When dealing with a high blood pressure diagnosis, there are changes you can make in lifestyle and dietary habits to reduce the risk of complications. High blood pressure may be a manageable condition by monitoring your intake of food and beverages. Regular exercise also is vital to living a healthy life with high blood pressure.
The DASH diet is a common recommendation by medical experts to lower blood pressure. Studies show that consuming fresh fruits and vegetables, low-sodium foods, and lean cuts of meat can not only lower high counts of blood pressure, but can also prevent complications such as stroke and heart disease.
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Peanuts Can Lower Blood Pressure
High blood pressure is a major risk factor for heart diseases. Research shows that peanuts can help manage blood pressure and curb the risk of its associated heart diseases. Peanuts are an excellent source of magnesium and potassium, that can help control your blood pressure. It also contains manganese, niacin, copper and phytochemicals like resveratrol and phytosterols.
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What About Peanut Butter
A 2-tablespoon serving contains about 14 percent of your daily need of magnesium, which might aid with glucose metabolism, help build bone density in older women, and lower risk for diabetes and stroke.
In the 2017 Harvard study, the researchers didn’t find any heart benefits associated with eating peanut butter. But that doesn’t necessarily mean it’s bad for your health, the study authors say.
“It might be the way peanut butter is consumed,” says Malik, who was one of the study’s authors, “with white bread and with jam that’s high in sugar.” Malik also says the extra ingredients typically added to peanut buttersfor example, salt and sweeteners such as honey and sugarmay be responsible for canceling out its health effects.
Peanut Butter And Diabetes
Peanuts may have some benefit for diabetes, but not all peanut-based foods are helpful. Peanut candies are high in sugar, and peanut butter may contain added salt, oil, and sugar.
The added fats are generally trans fats or saturated fats, which are more inflammatory and less healthful for the heart.
However, a simple, natural peanut butter with little or no added salt or sugar may be a good addition to breakfast, for example, as it helps a person to feel full for longer.
Learn more here about the benefits and drawbacks of peanut butter for diabetes.
Various peanut butters are available. Check the ingredients and choose one that contains no sugar, or, better still, one that contains only peanuts.
published in Nutrition Journal found that people with diabetes who added peanuts to their diet plans improved the number of nutrients they were getting.
They also experienced better management of weight and certain fats in the blood.
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Peanuts Can Decrease The Risk For Diabetes
Many people think of diabetes and heart disease as totally unrelated problems. But the truth is, having diabetes increases your risk of developing and dying of heart disease. Research has shown that eating nuts and peanut butter is linked to a lower risk for type 2 diabetes.
The key is that peanuts are a good source of plant protein. With over 7 grams of protein per ounce, peanuts have more protein than any other nut. Research from Harvard School of Public Health shows that substituting a serving of red or processed meat with a serving of vegetable protein, such as peanuts or peanut butter, once per day, can reduce type 2 diabetes risk by 7-21%.
Peanuts are among the list of foods certified by the American Heart Association®s Heart-Check* program. The American Heart Association® recommends a heart healthy dietary pattern that includes a variety of nuts, fruits, vegetables, whole grains, and other healthy foods. Also, peanuts have a Food & Drug Administration Qualified Health Claim that states: Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
If youre a peanut lover, the message is clear: The next time youre trying to decide what to have for a snack, go for some heart healthy peanuts!
Click here for some recipe ideas to get more peanuts and peanut butter into your diet.
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You May Increase Your Risk Of Heart Health Issues
Keeping your heart healthy could be as simple as keeping peanut butter on your menu.
A study published in The BMJ, which observed 86,016 women between 34 and 59 years old who took part in the Nurses Health Study, found that frequent consumption of nuts was linked to lower rates of non-fatal heart attacks and fatal coronary heart disease.
However, since both sugar and sodium have been linked to an increased risk of cardiovascular issues, its important to make sure that the peanut butter you choose to eat has as few extra ingredients as possible. And for more insight into how peanut butter could be affecting your wellbeing, discover What Happens To Your Body If You Eat Peanut Butter Every Day.
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Vegetables For High Blood Pressure
Like fruit, vegetables are full of potassium, magnesium, and fiber that help bring your blood pressure down. Keep in mind, you may need to eat more than you normally would for them to have an effect. The DASH plan recommends 4 to 5 servings of vegetables a day. From breakfast to dinner, that might look like 1 cup of raw spinach, half a cup of steamed broccoli, and 6 ounces of vegetable juice.
There are plenty of ways to work vegetables into your day: Throw spinach into your smoothie eat a salad with dinner munch on carrot sticks at lunch.
Stock up on these veggies that are rich in potassium, magnesium, and fiber:
- Artichokes
- Tomatoes
Can Eating Peanuts Cause High Cholesterol
Peanuts are very full of calories and therefore are frequently associated with being unhealthy for the heart. Lots of controversies center around peanuts, some say because of its high-fat content, zinc heightens unhealthy cholesterol level within the bloodstream whereas some link peanuts with putting on weight.
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Peanut Butter And Banana Smoothie
âWhat about a filling drink?â we can hear you asking. Well, weâve got a smoothie for you. Smoothies are a great way to add healthy nutrients into your diet. You can make them from nearly any fruit or vegetable, mixed with a bit of dairy or ice. This makes them high in nutrients, but lower in calories.
For our blood pressure-blasting smoothie, weâll take a classic combination â bananas and peanut butter. Peanuts and peanut butter can lower your blood pressure, but itâs worth noting that you should use a low fat or low sodium variety. Many peanut butters are loaded with sodium and trans fats, which can increase your blood pressure. A discerning eye here can save you a lot of grief. As for bananas, we mentioned how potassium helps combat hypertension. There arenât many foods out there with more potassium than bananas. Both have concerns, since bananas are high in sugar and peanut butter can be unhealthy. That said, in moderate amounts the benefits outweigh the negatives.
Potential Risks Of Peanut Butter
Peanut butter is rich in a variety of nutrients but its also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems.
Commercial peanut butter brands often have added sugars, oils, and fats. For the best health benefits from peanut butter, look for all-natural products without these added ingredients.
Continued
Peanut butter can be a great addition to your diet if you limit your portions to the recommended amount. Some possible health risks of peanut butter include:
Peanut Allergy
Some people have peanut allergies, which can be fatal in some cases. Avoid all peanut products if you have a peanut allergy.
High in Calories
Peanut butter contains a high amount of calories per serving. Make sure to moderate your portions to avoid unwanted weight gain.
High in Fat
While most of the fat in peanut butter is relatively healthy, peanuts also contain some saturated fat, which can lead to heart problems when consumed in excess over time.
Mineral Deficiencies
Peanuts are high in phosphorus, which can limit your bodys absorption of other minerals like zinc and iron. If you are deficient in these minerals, a diet high in phosphorus can worsen this condition.
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Can Turmeric Cure High Blood Pressure
Some supplements contain up to 500 milligrams of turmeric extract, and their labels recommend taking four capsules per day. High doses of turmeric can lower blood sugar or blood pressure, Ulbricht said, which means people taking diabetes or blood-pressure medication should use caution while taking turmeric supplements.
Are Peanuts Good For High Blood Pressure
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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.