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Peanuts Earn American Heart Association Stamp of Approval

HEART-HEALTHY

PEANUTS

At-Risk PopulationsEven in people with an already-high risk of heart disease, such as those with Type 2 diabetes, peanuts have beneficial effects. A study of 6,000 women with Type 2 diabetes found decreased risk for heart disease when nuts, including peanuts and peanut butter, were consumed at least

five times a week. Lower total and

LDL cholesterol were also associated

with frequent nut consumption.4

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FOOD FOR THOUGHT

Peanuts are now among the elite list of foods certified by the American Heart Association (AHA) as heart-healthy and eligible for the easily-recognized AHA Heart Check logo on their packages. Research shows that the Heart Check mark is the most

recognized food symbol on the market today. A majority of grocery shoppers trust the Heart Check most to guide them in making heart-healthy food purchases.1

AHA-certified foods must meet specific nutritional levels. Raw peanuts, oil roasted unsalted peanuts and surprisingly, even oil roasted salted peanuts meet these nutritional requirements.

To get the Heart Check, nuts must have 4 grams or less of saturated fat per 50 grams, less than 0.5 grams of trans fat per serving, no cholesterol, 140 mg or less of sodium per serving, and 10% or more Daily Value of at least one beneficial nutrient like fiber.2 (See the chart below to see how oil roasted salted peanuts stack up.)

The AHA stamp of approval for peanuts is another major acknowledgement of the heart healthfulness of peanuts. In 2003, peanuts received the FDA 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.”3

AHA Heart Check Nutritional Requirements for Nuts2

Oil Roasted Peanuts, Salt Added (1 oz. or 28 g)

Total Fat No limit 14.7 g

Saturated Fat ≤ 4 g (per 50 g) 2g

Trans Fat < 0.5 g (per label serving) 0 g

Cholesterol 0 mg (per label serving) 0 mg

Sodium ≤ 140 mg (per label serving) 119 mg

Fiber ≥ 10% of Daily Value 10% Daily Value

you know?did

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297

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170

150

119

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180

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Peanuts have less salt than these common snacks

When you eat peanuts, you actually consume even less sodium than the package indicates because the salt on the surface rubs off on the package and your fingers.

you know?did

Oil roasted, salted peanuts contain less sodium than you’d

think. Even more surprising is how oil roasted

salted peanuts compare to some common

snacks in sodium content.5

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Adventist Health StudyIowa Women’s Health StudyNurses’ Health StudyPhysicians’ Health Study

Sabate and Ang, AJCN, 2009

Healthy Oils Increase HDL cholesterol and may decrease LDL cholesterol as well as triglycerides, which can increase risk of CVD if too high.

Protein The right amount and right kind of protein is good for the heart and can lower bad cholesterol.

Arginine L-arginine works by increasing production of Nitric Oxide, which increases circulation through vasodilation. By improving circulation, it can decrease an individual’s risk for certain heart diseases.

Fiber Good sources of fiber daily can reduce the risk of heart disease and lower blood cholesterol.

Folate Functions in the body to help maintain and produce new cells. Folate intake can reduce blood vessel damage and heart disease.

Vitamin E Inhibits the oxidation of LDL cholesterol and atherosclerosis. Also, can prevent the formation of blood clots, heart attack or thrombosis.

Potassium Delivers blood through the body and helps the heart beat. Diets with potassium can decrease cholesterol and blood pressure.

Magnesium Regulates heart rhythm, controls blood pressure and limits complications of Congestive Heart Failure as well as pre-diabetes/diabetes. Increasing magnesium may prevent formation and the movement of blood clots.

Peanuts'

A handful of peanuts every day can Reduce YouR Risk of heaRt diseaseWhile the Heart Check-approved nutrient numbers speak for themselves, science shows that peanuts really do help protect heart health. Four large studies, totaling over 160,000 men and women, showed that more frequent nut and peanut con-sumption is linked to lower heart disease risk. As a whole, the studies showed an average risk reduction of death from heart disease by 50%.6

Decreased risk of heart disease with more frequent peanut consumption.6

The graph on the right shows the combined results from four large studies. They show that increasing frequency of nut and peanut eating proportionally decreases heart disease risk.

The positive effect of peanuts on heart disease risk may be due in part to their effect on cholesterol. Peanut consumption low-ers total cholesterol ,“bad” LDL cholesterol, and triglycerides.6,7

Peanuts have also been shown to raise “good” HDL cholesterol.8

Peanuts are full of healthy monounsaturated and polyunsatu-rated fats, which are known to benefit LDL and HDL cholesterol.

conTRibuTEs To HEART HEALTHOther components in peanuts

also likely contribute to the heart

disease-lowering effect. An animal

study showed that fat-free peanut

flour reduced total cholesterol and

non-HDL cholesterol to the same

extent as peanuts and peanut oil.

The results suggest that in addi-

tion to healthy fat, other bioactive

ingredients in peanuts improve

heart disease risk factors.9 For

example, peanuts are rich in anti-

oxidants, including Vitamin E and

polyphenols, which have protective

effects on LDL cholesterol.10 These

antioxidants also counteract in-

flammation and arterial damage,

conditions that contribute to heart

disease development. 10

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A study done at Penn State University and

published in the American Journal of Clinical

Nutrition looked at the effects of five differ-

ent diets on heart health. It compared the Average

American diet, which is high in saturated fat, to four

other diets. One of the comparison diets was low in total

fat (American Heart Association/National Cholesterol

Education Program 25% fat diet). The other three were

approximately 35% total fat, with 18% from foods high

in monounsaturated fat, such as peanuts, peanut butter, peanut oil, or olive oil.

The Penn State study found the diet that included peanuts and peanut butter lowered

cardiovascular disease risk by 21%, whereas the low-fat diet decreased the risk by

only 12%. The higher monounsaturated fat diets and the low-fat diet all lowered total

cholesterol by about 11% and LDL cholesterol by 14% within a month. However, the

peanut diets and olive oil diet had the added benefit of reducing triglycerides by 13%

(vs. an 11% increase with the low-fat diet) and maintaining good HDL cholesterol (vs. a

4% decrease with the low fat diet).11

References1. American Heart Association Quantitative

Study http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Heart-Check-Mark-for-Food-Manufacturers_UCM_300866_Article.jsp#.Tw350UZ3xRE

2. American Heart Associationhttp://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Heart-Check-Mark-Nutritional-Guidelines_UCM_300914_Article.jsp#.Tw3tX_lF9oM

3. Food and Drug Administrationhttp://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064923.htm

4. Li TY, et al. Regular consumption of nuts isassociated with a lower risk of cardiovasculardisease in women with type 2 diabetes. J Nutr.2009;139: 1-6.

5. USDA Food and Nutrition Information Centerhttp://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1&tax_subject=242

6. Sabate J, et al. Nuts and health outcomes: newepidemiologic evidence. Am J Clin Nutr. 2009;89 (suppl): 1S-6S.

7. Alper CM, et al. Peanut consumption improvesindices of cardiovascular disease risk in healthyadults. J Am Coll Nutr. 2003;22(2):133-141.

8. Nouran MG, et al. Peanut consumptionand cardiovascular risk. Pub Health Nutr.2009;13(10): 1581-1586.

9. Stephens AM, et al. Peanuts, peanut oil, andfat free peanut flour reduced cardiovasculardisease risk factors and the development of atherosclerosis in Syrian golden hamsters. Health, Nutr, Food. 2010;75(4): H116-H122.

10. Kris-Etherton PM, et al. The role of tree nutsand peanuts in the prevention of coronary heartdisease: multiple potential mechanisms. J Nutr.2008;138: 1746S-1751S.

11. Kris-Etherton, et al. High MonounsaturatedFatty Acid Diets Lower Both PlasmaCholesterol and Triacylglycerol Concentrations. American Journal of ClinicalNutrition. 1999; 70: 1009-1015.

The Peanut Institute is a non-profitorganization that supports nutrition research and develops educational programs to encourage healthy lifestyles.

For Further Information:The Peanut InstituteP.O. Box 70157Albany, GA 31708-0157 USA

TEL: 1-888-8PEANUT FAX: 1-229-888-5150 www.peanut-institute.com

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Peanuts, Peanut butter,and Peanut oil help

loweR cholesteRol

Peanuts Earn American Heart Association Stamp of Approval

HEART-HEALTHY

PEANUTS

volume 16, issue 3

FOOD FOR THOUGHT