Spring is here, and there’s a delicious and surprising way to boost your heart health this season: enjoy a bag of peanuts at a baseball game! But how can something as simple as peanuts make such a difference to your cardiovascular system? Let’s dive deeper into this heart health superfood.
Peanuts: Legumes, not nuts
Although most people categorize peanuts as nuts, they’re technically a legume, related to beans and peas. Both legumes and nuts are known for their numerous health benefits, so it’s no surprise that peanuts, as a member of the legume family, also have impressive advantages, particularly for your heart.
A recent study conducted by researchers at Penn State found that peanuts can help prevent the arterial stiffness that leads to heart disease. In this study, 15 overweight or obese men consumed a meal accompanied by a shake. In half of the men, the shake contained three ounces of peanuts, while the other half received a peanut-free shake. Researchers discovered that the men who has consumed peanuts in their shake had 32% lower post-meal triglyceride levels. High triglycerides have been connected to arterial hardening and heart disease.
As Penny Kris-Etherton, a distinguished professor of nutrition at Penn State, explains: “Typically, whenever we eat something, it causes the arteries to get a little bit stiffer during the post-meal period, but we have shown that if you eat peanuts with your meal, this can help prevent the stiffening response.”
Some peanut precautions
While peanuts offer incredible health benefits, there are a few things you should be aware of:
- Like other legumes, peanuts contain antinutrients, like phytic acid, which can hinder the absorption of other nutrients, such as iron and zinc. Antinutrients generally shouldn’t cause concern unless your diet is heavily based on grains and legumes, with little meat intake.
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Peanuts can become contaminated with a mold that produces a toxic substance called aflatoxin, leading to liver failure or liver cancer. This occurs if the peanuts are stored in warm, humid environments. To avoid aflatoxin exposure, opt for U.S.-grown peanuts instead of those from overseas. Make sure to store your peanuts in a cool, dry place and consume them fresh rather than storing them for extended periods.
By following these tips, you can safely enjoy heart-healthy peanuts as part of your meals or snacks. So go ahead, catch a baseball game, and munch on some peanuts, knowing that this delectable snack is doing wonders for your heart health.
Good fats vs. bad fats
Peanuts contain unsaturated fats, which have been proven to be beneficial for your heart health. These good fats increase the levels of high-density lipoprotein (HDL), also known as the “good” cholesterol, while decreasing the levels of low-density lipoprotein (LDL) or “bad” cholesterol. This helps prevent the buildup of arterial plaque, which contributes to heart disease. Consuming peanuts and other unsaturated fat sources like avocado, olive oil, and nuts, can make a significant impact on your cardiovascular health.
Loaded with nutrients
Peanuts pack an incredible array of nutrients in their small package. They’re a rich source of vitamins, minerals, and antioxidants that can provide a range of health benefits, including:
- Improved cognitive function: Peanuts contain niacin, which has been shown to protect against Alzheimer’s disease and cognitive decline.
- Stronger bones: Peanuts are a good source of magnesium, which helps maintain strong bones and teeth.
- Better digestion: The high fiber content in peanuts promotes regular digestion and prevents constipation.
- Boosted immunity: The antioxidants and vitamin E in peanuts help support the immune system and protect the body from infections and diseases.
A heart-healthy snack option
Amid the vast array of snack options available today, it’s crucial to make heart-healthy choices, and peanuts make the cut. With their array of nutritional benefits, as well as their ability to protect your cardiovascular system, peanuts are a tasty and satisfying choice for a heart-boosting treat while you enjoy the game.
