Cholestrol

How Peanut Benefits In Lowering Cholesterol

Peanut benefits in lowering lipid levels in the body is a reality, not a myth. This has been proven by researchers from Lorna Linda University, California. Peanuts improve cholesterol and heart health. According to recent research, a moderate diet of 1 to 2 ounces of peanuts daily can lower total cholesterol by 15% and reduce risk of heart disease by 25%.

What are Peanut Benefits In Lowering Cholesterol?

The reduction of cholesterol by peanuts is due to the presence of the following components :

Mono-unsaturated fats:

Until recently, peanuts have been considered to be high in fat and so not fit for high cholesterol patients. However, now it has been dicovered that the fats present are all mono-unsaturated fats which infact lower LDL (bad) cholesterol.

Fiber:

Peanuts are also rich in fiber, known to reduce LDL levels. It acts in 2 ways:

  • Firstly, the fiber binds with bile (a digestive secretion), cholesterol and fatty acids. After binding, it is moved to the colon from where it is discarded as waste.
  • Secondly, during the digestive process, the fiber while waiting inside the intestine produces bacteria that help in sending fatty acids to the liver. This signals the liver to reduce cholesterol production. One Ounce of peanuts are believed to contain about 9% of your daily requirement of fiber.

Phytosterols:

These are the poly-unsaturated fats coming from certain plant sources. They are considered healthy fats. Three forms of phytosterols are known – beta-sitosterol, stigmasterol and campesterol. These phytosterols work in 2 ways:

  • Firstly, they block the absorption of dietary cholesterol in the intestines, by forming a lining in the intestinal walls.
  • Secondly, they reduce re-absorption of cholesterol in the liver, where the cholesterol is formed.

Other components:

Arginine (an amino acid)provide more protein than other nuts. This keeps the body fit. Vitamin E, magnesium and zinc are the essentials for a healthy heart. These are found in substantial amounts in peanuts than any other foods.

What Are The Healthy Ways Of Adding Peanuts To Your Diet?

Peanuts can be consumed in various forms such as:

  • Peanut Oil for cooking food.
  • Peanut butter in place of regular butter in toasts and sandwiches.
  • Plain roasted peanuts for a snack in place of fried foods.

1 response to How Peanut Benefits In Lowering Cholesterol

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