Is Peanut Good For Cholesterol?



Published on: 09-Mar-2023


10 min read


Updated on : 30-Nov-2023




Rishi Singh


Is Peanut Good For Cholesterol?

Is Peanut Good For Cholesterol?

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Did you realise that peanuts are not nuts? Exactly, you have a good ear. Peanuts are legumes, which means they are cultivated under the ground. These are the same as groundnuts and are a common snack option worldwide. Peanuts are universally adored owing to their incredible nutritional value and delicious flavour. These nuts are an excellent source of healthy fat, protein, fibre, carbohydrates, magnesium, and other nutrients. In addition, peanuts are beneficial in medical conditions like cholesterol. Due to its many health benefits, peanuts are added to special fitness diets as a source of healthy fats and protein. 

Table Of Contents

1. What Is Cholesterol?

2. Role Of Peanuts In Cholesterol

3. Causes Of Cholesterol

4. The Final Say

5. FAQs

What Is Cholesterol?

Cholesterol belongs to the lipid family. The liver creates this waxy, fat-like material. Vitamin D, hormones, and cell membranes all need it for development. Cholesterol cannot go through your bloodstream since it does not mix well with water. Instead, the liver manufactures lipoproteins, which aid in cholesterol transport.

Composed of both fat and protein, lipoproteins play an important role in the body. Lipoproteins transport lipids like cholesterol and triglycerides through the circulatory system. Lipoproteins come in two main varieties: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Any cholesterol transported by low-density lipoproteins is referred to as LDL cholesterol. High cholesterol is detected when the amount of LDL cholesterol in the blood is high. High cholesterol may cause serious health problems like heart attacks and strokes if left untreated.

Role Of Peanuts In Cholesterol

1. One good source of monounsaturated fat is peanuts. It has been shown that monounsaturated fats may lower LDL cholesterol and safeguard heart health.

2. Peanuts contain various types of polyphenols, including resveratrol and flavonoids, which have been shown to have cholesterol-lowering effects by inhibiting the absorption of dietary cholesterol in the intestines. These compounds work by binding to cholesterol and preventing it from being absorbed into the bloodstream.

3. According to the United States Department of Agriculture (USDA), one ounce (28 grams) of dry-roasted peanuts contains approximately 61 milligrams of phytosterols. While this may not seem like a large amount, regular consumption of peanuts and other foods that contain phytosterols can help lower LDL cholesterol levels and decrease the risk of cardiovascular disease.

4. In addition to being rich in protein, peanuts contain the amino acid arginine, which has been shown to positively affect blood pressure, circulation, and perhaps the treatment of cardiovascular disease.

5. In contrast, plant-based diets that emphasise nuts, peanuts, and peanut butter have been associated with decreased mortality rates, particularly from cardiovascular disease and some types of cancer. This is because nuts and peanuts are high in unsaturated fats, fibre, protein, and other nutrients, all linked to health benefits.

6. Study results for people with diabetes who ate peanuts and tree nuts in 2021 were analysed. According to the findings, persons with type 2 diabetes who regularly consume peanuts and tree nuts may see a dramatic decrease in their total cholesterol and triglyceride levels.

5 Causes Of High Cholesterol

The Centers for Disease Control and Prevention (CDC) list the following as causes of elevated cholesterol levels: 

Causes Of High Cholesterol

1. Heredity

Inheriting a predisposition for high cholesterol or cardiovascular disease increases your risk of developing the condition.

Familial hypercholesterolemia is a rare hereditary illness that predisposes carriers to have exceedingly high LDL levels beginning in childhood and, if untreated, early-onset coronary artery disease and heart attacks. The Centers for Disease Control and Prevention (CDC) estimates that 1% of the U.S. population, or 1,000,000 people, have familial hypercholesterolemia.

2. Diet

Cholesterol, saturated fat, and trans fat are all known to contribute to elevated blood cholesterol levels. Saturated fat is abundant in foods like meat, full-fat dairy, and some solid oils at room temperature. In light of new evidence suggesting that dietary cholesterol has no bearing on cardiovascular disease risk, the AHA has softened its stance in recent years. The best dietary adjustment to decrease cholesterol is cutting down on saturated and trans fat.

3. Physical Activity

The American Heart Association claims that having low levels of physical exercise might reduce HDL cholesterol, making it more challenging for the body to eliminate LDL cholesterol from the arteries. On the other hand, exercising at a moderate to intensive level may raise HDL cholesterol and reduce the size of LDL cholesterol particles, making them less dangerous.

4. Obesity

Increased levels of triglycerides, high-density lipoprotein (HDL), and low-density lipoprotein (LDL) cholesterol have all been associated with obesity, as defined by a body mass index (BMI) of over 30. High cholesterol is more common in those with a higher body mass index (BMI), although it may also affect those of average weight.

5. Diabetes

There is a correlation between low HDL cholesterol and high LDL cholesterol and the chronic disease type 2 diabetes, which is also linked to lifestyle, weight, and metabolism. Changes in insulin metabolism and systemic inflammation were cited in the research as possible causes of the observed association. Even if their lipid levels are normal, people with type 1 diabetes are more likely to have abnormal lipid profiles that increase their risk of heart disease.

The Final Say

Symptoms of elevated cholesterol are uncommon. However, elevated cholesterol may lead to major health problems if left untreated. The good news is that medical professionals are trained to assist patients like you in dealing with this illness and, in many instances, prevent further consequences. Whether you are 20 or older, you should ask your doctor about checking your cholesterol to see if you have high cholesterol. You should inquire about treatment choices if your doctor diagnoses you with high cholesterol.

Follow your doctor's treatment plan and adopt a healthy lifestyle to reduce your chance of the consequences of high cholesterol. A good diet, frequent exercise, and a lack of cigarette use may all contribute to normal cholesterol levels. It may also help reduce the dangers associated with high cholesterol.


1. What reduces cholesterol faster?

Foods like oats, kidney beans, brussels sprouts, apples, and pears are good sources of soluble fibre. Supplement with whey protein. Whey protein, abundant in dairy products, may be responsible for many of dairy's purported health advantages.

2. What causes high cholesterol?

Having an abnormally high level of cholesterol, a fatty molecule, in the blood is known as high cholesterol. A poor diet, insufficient physical activity, excess body fat, smoking, and alcohol use are major contributors. It may also be genetic. Cholesterol levels may be lowered by switching to a healthier diet and increasing physical activity.

3. Can stress increase cholesterol?

High levels of stress hormones, which are produced in response to chronic stress, have been linked to an increased risk of high blood pressure, diabetes, cholesterol, and triglyceride levels.

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