Mini pretzels & peanut nutter for heart health

Table of Contents

How This Helps

People who ate nuts often— five or more times a week— were half as likely to have a heart attack as compared to people who rarely or never ate them. Consuming nuts one to four times in a week can reduce your heart risk by one third (New England Journal of Medicine, 4 Mar 1993) (Hunter, 2013).

Science and Research

Peanuts are rich in heart-friendly monounsaturated and polyunsaturated fats, that help lower the triglyceride and LDL cholesterol levels in the body. In addition, peanuts have low amounts of saturated fat, which is found in many animal products, and have no trans fat at all.

See: Vietnamese Veggie Hotpot For Heart Health

Peanut butter health benefits for your heart

Peanut Butter Health Benefits

According to a study by the US Department of Agriculture, the levels of trans fat are undetectable in all types of peanut butter. Peanut Butter with no salt has great sodium to potassium ratio that help counter the effect of excess sodium. According to Dr. Willet of Harvard Health, moderated saturated fat is good for the human body. Besides its great flavor, peanut butter contains vital nutrients that are crucial for the body. The health benefits of the yummy butter comprise the following:

See: Filipino Pinakbet For Heart Health

Prevents Type 2 Diabetes

Consuming peanut butter may also be beneficial in lowering the risk of type 2 diabetes. Peanuts include not only protein but also unsaturated fats. Unsaturated fats are noted to enhance insulin sensitivity. Research into peanut butter consumption and diabetes revealed that a greater intake of peanut butter and other nuts reduces the risk of type 2 diabetes.


Peanut butter includes many vitamins that are good for our body to function properly. Vitamin A found in it’s helpful for eyesight, while vitamin C helps boost the immune system and fixes simple ulcers faster. Vitamin E in peanut butter is a crucial micronutrient required to dissolve complex fatty acid structures and fat blockages in the blood vessels.


Peanut butter (100 g ) contains a high quantity of protein (25 — 30 g ). Proteins eaten are broken down into amino acids, which are then used in every cell for building and repairing the body.

Lowers Cholesterol

A Journal of Food Science and Technology research paper published in 2016  has demonstrated that peanuts are an exceptional source of compounds such as resveratrol, phenolic acids, flavonoids, and phytosterols that completely block the cholesterol absorption in the diet. The fat content in peanut butter is nearly equivalent to that of the fats found in olive oil. It comprises both polyunsaturated fats and monounsaturated fats. Unsaturated fats in peanut butter help to reduce bad cholesterol levels (low-density lipoprotein) and encourage the flow of good cholesterol (high-density lipoprotein).

See: Prevent And Reverse Heart Disease Naturally

Antioxidant benefits

Peanut butter includes antioxidant properties due to the existence of folate, niacin, pantothenic acid, pyridoxine, riboflavin, and thiamin. Among the antioxidants found in its resveratrol. Resveratrol is a polyphenolic antioxidant that might help in controlling chronic diseases.

High in Potassium

Peanut butter comprises potassium (70 mg/100g) which functions as an electrolyte and is a fluid-balancing component in the body. In contrast to sodium, which directly puts pressure on the cardiovascular system in the kind of hypertension, potassium doesn’t place any pressure on the blood or on the cardiovascular system.

Regulates Blood Sugar

Peanut butter is a rich source of magnesium (170mg/100 g ). This constitutes 42 percent of the daily recommended value of magnesium. Magnesium has an essential part to play in bone, muscle, and immunity growth within the body. Magnesium can also help in regulating blood glucose levels and blood pressure.

Precautions with peanut butter

Peanut allergies are among the significant risks related to peanut butter, according to a survey conducted in the United States. The symptoms of this allergy include vomiting, nausea , abdominal pain, asthma, anaphylaxis, and angioedema. The anaphylactic shock can be fatal if untreated. The study says about 3 million Americans are currently affected by peanut and tree nut allergy.

See: Setu Bandha Sarvangasana – Bridge pose for Heart Health and Cancer Survivor Relief


Have a Question?