Do Groundnuts Contain Cholesterol? Discover Their Nutritional Benefits for Heart Health

High cholesterol poses serious health risks that can worsen related problems like heart disease and hypertension.

In many homes, peanuts are a staple ingredient used to enhance the flavour of food. Because of their low cost, they are sometimes called ‘cheap almonds.’ While people with high cholesterol are sceptical about eating peanuts—because of their high-fat content, people think they are bad for cholesterol and the heart, but that’s not the case! Peanuts are totally healthy for all. 

On the contrary, the monounsaturated fatty acids found in peanuts help reduce bad cholesterol levels. Peanuts are rich in compounds that help regulate cholesterol levels in the body. In this blog, we will answer the burning question: does groundnut contain cholesterol, and how does this humble nut affect triglyceride levels in the body? To know more, keep reading. 

Table of Contents

1. What Is Cholesterol? 

2. Does Groundnut Contain Cholesterol? 

3. Are Roasted Peanuts Good For Cholesterol Management? Discover the Facts! 

4. The Cholesterol Connection: How Does Eating Peanuts Affect Cholesterol & Triglycerides?

5. Dietitian’s Recommendation 

6. The Final Say

7. FAQs

8. References 

What Is Cholesterol? 

The liver produces cholesterol, a type of fat. It is also found in foods like eggs, red meat, and processed food. Diet and lifestyle factors can affect the amount of cholesterol in your bloodstream, greatly affecting your health. There are two main types of cholesterol: 

• Low-Density Lipoprotein Cholesterol (LDL): This is also called bad cholesterol. This can form plaques that build up on the walls or linings of your arteries, increasing your risk of peripheral artery disease, heart attack, stroke, etc. 

  
  

• High-Density Lipoprotein Cholesterol (HDL): This is also called good cholesterol. It can help remove LDL cholesterol from your arteries and protect your cardiovascular health. 

  
  

Total cholesterol is a measurement of LDL and HDL cholesterol levels in your blood.

Also Read: How To Reduce Cholesterol Levels At Home?

Does Groundnut Contain Cholesterol?

Several people think that peanuts are bad for cholesterol because they are high in fat and calories when, in fact, that is not true. 

Peanuts are good for cholesterol as they are cholesterol-free and contain monosaturated fats, fibre, vitamin E, copper, manganese and other nutrients that can help lower LDL (bad) cholesterol levels while supporting heart health. Monounsaturated fats have been linked to reducing total cholesterol levels and lowering heart-damaging LDL levels. 

Antioxidants reduce the risk of cardiovascular disease by neutralising free radicals and reducing the likelihood of oxidative stress. The resveratrol molecule present in the red form of peanuts has been shown to reduce high BP and improve blood lipid profiles, making them one of the best foods for high blood pressure. 

Eating a handful of peanuts daily is an excellent way to source nutrients like niacin, iron, folate, retinol, potassium, thiamine, phosphorus, and magnesium. People who eat peanuts every day also have a lower risk of death from cardiovascular disease. When you snack on peanuts, don’t throw away the skins. They contain heart-healthy antioxidants and resveratrol. 

Also Read: HDL Vs LDL Cholesterol: Important Insights For Better Health

Are Roasted Peanuts Good For Cholesterol Management? Discover the Facts! 

Choosing unsalted or lightly roasted peanuts will give you peanut’s immense nutritional benefits. Peanuts contain healthy unsaturated fats that can help improve your cholesterol profile, and their fibre content may help control LDL cholesterol levels. So unsalted or lightly roasted peanuts can be a tasty, heart-healthy snack for those without high blood pressure. Roasted peanuts are a healthy addition to your diet to help you maintain a healthy lifestyle. 

However, it’s important to remember that they are high in fat, even if they are healthy. Fried or salted peanuts should be avoided as the oil adds unwanted saturated fat, negatively affecting blood cholesterol levels. Instead, choose dry-roasted peanuts.

Also Read: Peanut v/s Almonds: Which One Is More Beneficial?

The Cholesterol Connection: How Does Eating Peanuts Affect Cholesterol & Triglycerides?

Peanuts are a source of monounsaturated fats. Monounsaturated fats help lower LDL cholesterol and help protect heart health. Peanuts also contain several compounds that help prevent cholesterol absorption from food sources. These compounds include:

• Resveratrol

• Phenolic acids

• Flavonoids

• Phytosterols

  
  

Phytosterols can help improve cholesterol levels and lower LDL cholesterol by up to 14%, reducing cardiovascular risks.

Peanuts are also high in arginine which is an amino acid that helps improve blood circulation, lowers blood pressure and may be beneficial in treating heart disease.

Daily intake of peanuts and tree nuts has not been shown to change LDL or HDL cholesterol concentrations. This suggests that peanuts may be a useful adjunct in monitoring blood fats in people with type 2 diabetes.

Although peanuts are high in calories, they can help people maintain a moderate weight. A 2019 study found that increasing your consumption of any nut, including peanuts, can help reduce long-term weight gain and unhealthy fats. 

According to the American Heart Association (AHA), being overweight can contribute to higher LDL cholesterol and lower HDL cholesterol levels. Losing only 5-10% of your body weight can help a person improve your cholesterol levels.

Also Read: Top 6 Benefits And Side Effects Of Peanuts For Weight Loss

Effective Ways to Use Peanuts for Cholesterol Management

Here are some effective dietary ways you can use peanuts for cholesterol management: 

1. While peanuts are a healthy snack, they are easy to overeat. Keep your daily intake to no more than 30-35 grams or around 25-30 peanuts. People with high cholesterol should avoid eating salted peanuts and instead eat unsalted peanuts that have been roasted.

2. Peanuts are a great midday or late afternoon snack. Add them to your lunchtime smoothie, protein bars for dinner, or your morning salad.

3. A handful of raw, cooked or dry-roasted peanuts with a drizzle of dark chocolate or honey will satisfy your sweet tooth as well as a cookie or a piece of cake.

4. Use plain peanut butter Instead of mayonnaise or hot sauce on toast or to make sandwiches. 

5. Roasted peanuts can be easily added to salads, stews, and other dishes to enhance their taste and nutrition and provide an extra crunch.

6. Cold-pressed peanut oil is a delicious and healthy addition to salad dressings.

However, some people are sensitive and allergic to peanuts. See a doctor if you feel the symptoms of allergies after eating peanuts. 

Also Read: 9 Foods That Lower Cholesterol Immediately: Best Fruits, Tips And Expert Advice! 

Dietitian’s Recommendation 

A diet including peanuts will not cause dangerously high cholesterol levels. In fact, eating a handful of peanuts a day is linked to improved cardiovascular health. People use peanuts in several forms, including raw, roasted, peanut butter, and as an ingredient in peanut oil. A daily serving size is a small handful of peanuts or 2 teaspoons of peanut butter.

Dt. Lavina Chauhan

The Final Say

Groundnuts, also known as peanuts, are a heart-healthy snack that can help manage cholesterol levels. They contain good fats, like monounsaturated and polyunsaturated fats, which can lower bad cholesterol (LDL) and raise good cholesterol (HDL). Plus, groundnuts are packed with antioxidants and plant sterols that support heart health. Remember, while they are nutritious, it's important to eat them in moderation since they are high in calories. So, add a handful of groundnuts to your diet for a tasty way to boost your heart health!

FAQs

1. Are peanuts high in cholesterol?

Peanuts do not contain cholesterol, as they are a plant-based food. Instead, they are high in healthy unsaturated fats that can help improve cholesterol levels in the body.

2. Can a person with high cholesterol eat peanuts?

People with high cholesterol can eat peanuts as part of a balanced and healthy diet. Although peanuts are high in calories, they have monounsaturated fat, which can help lower LDL cholesterol.

3. Do peanuts raise or lower cholesterol?

Peanuts are a source of monounsaturated fats, which can lower LDL cholesterol levels. They contain compounds that can inhibit the absorption of dietary cholesterol.

4. Do salted peanuts affect cholesterol?

Salted peanuts can affect cholesterol levels, but they are generally beneficial due to their healthy fats. While peanuts contain monounsaturated fats that may help lower bad cholesterol (LDL), excessive salt can lead to high blood pressure, so it's best to consume them in moderation.

References 

• https://www.verywellhealth.com/is-peanut-butter-high-in-cholesterol-5203362

• https://peanut-institute.com/eat-peanuts-daily-decrease-blood-pressure-and-cholesterol/#:~:text=Peanuts%20contain%20beneficial%20unsaturated%20fats,and%20heart%2Dhealthy%20snack%20choice.

• https://www.lybrate.com/question/2964347916/does-roasted-peanuts-raise-triglycerides-cholesterol-my-trigs-are-3942964347916

• https://www.medicalnewstoday.com/articles/are-peanuts-good-for-cholesterol#faq

• https://toneop.com/blog/Is-Groundnut-Good-For-Cholesterol

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition and Detox Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.