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Heart-Healthy Peanuts Eat a SmallHeARt-HeAltHy Handful a Day…Peanuts To Keep Heart Disease at Bay Per 1 oz. serving Peanuts Meet PEANUTS ARE CERTIFIED ThE AMERICAN hEARTDisease ASSOCIATION hEART-ChECk Peanuts Can HelpBYDecrease Heart American PROgRAM. Heart • Peanuts are now among the list of foods certified by the American Heart Association’s Heart-Check mark* program. Association’s® and A major new study published in the New England Journal of Medicine • Research shows that the Heart-Check mark is the most recognized symbol on food and a majority finds that eating nuts daily can reduce death from heart disease by USpackages FDA’stoday, Criteria of grocery shoppers trust the Heart-Check mark most to guide them in making heart-healthy food purchases. 29%, and even eating peanuts just twice a week can reduce risk by for Heart Health • AHA-certified nuts must meet specific nutritional levels. Some brands of oil roasted salted peanuts meet these 11 1 24%.1 nutritional criteria.2 Peanuts Can Help Decrease Bad Cholesterol Peanuts are among the list of foods certihANDFUL OFcholesterol PEANUTSwhile DAILY CAN CUTgood YOUR INbyhALF. • PeanutsEATINg can helpAlower bad LDL maintaining HDLRISk OF hEART DISEASEfied the American 2 • the risk of heart disease decreases the more frequently you eat peanuts or peanut butter.3 Heart Association’s® cholesterol. Heart-Check • Four large studies 160,000 men and women showed daily • Different components of the totaling peanutover including healthy oils, protein, and that eating about 1 ounce of peanuts Food Certification 3 can cut the risk of heart disease in half. 3 fiber can help reduce cholesterol. program*. 2 3 1 oz serving • eating a small handful of peanuts 1 to 2 times per week decreases the risk by overPer25%. American Heart Association® research shows that nuts may reduce the risk of heart disease in individuals with high cholesterol.8 4 Peanuts Can Help Decrease Blood Pressure PEANUTS OILS. helps decrease • A showsCONTAIN that eatinghEALThY peanuts regularly 3 new study blood pressure, among with high blood pressure: • the oileven in peanuts is individuals mostly monounsaturated fat, which contains the same heart-healthy properties as olive oil. New American Heart Association ® “…participants with elevated blood pressure at baseline had significant 4 • Unsaturated fat in peanuts helps to decrease bad cholesterol while increasingCardiovascular heart-healthyPrevention cholesterol. 1 Guidelines 4 decreases in diastolic blood pressure…” after peanut consumption. 5 eating and nuts! • Peanuts meet the saturated fat limit set by the American Heart Association for recommend nuts, and are transpeanuts fat-free. 42 PEANUTS ARE hIgh IN PLANT PROTEIN. “Consume a diet that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts.”13 6,7 Peanuts Are acontains Naturally • 1 ounce of Peanuts 8g of protein and no cholesterol. Low-Sodium Food • Peanuts are very high in Arginine, which can help to open up blood vessels and allow blood to flow better. 5 In 2003, peanuts • Onealmost study showed that replacing red meat a plant protein like peanuts can decrease the risk of heart disease 5 Peanuts have no sodium, and when saltwith is added to them, it earned a U.S. by 19%.8 stays on the surface so less is needed. Food and Drug Administration (FDA) • Most salted varieties of peanuts less than 140mg NUTRIENTS. of sodium per Qualified Health Claim that states, PEANUTS ARE PACkEDhave WITh IMPORTANT 5 serving, which is considered heart-healthy by the American Heart “Scientific evidence suggests but does • Peanuts are an excellent source of Niacin that can reduce cholesterol and is often prescribed by doctors for heart Association ®.5,6 not prove that eating 1.5 ounces of 9 protection. most nuts, such as peanuts, as part • 1-ounce of oil-roasted salted peanuts typically contains 91mg of sodium, of a diettolow in saturated fat and • Peanuts are a good source of Folic Acid and Vitamin e, which have both been shown help prevent heart disease.7 which is less than half of the amount in 1-ounce of cheese puffs or salted cholesterol may reduce the risk of heart contain potassium and are a good source of magnesium, which disease.” can help maintain normal blood pretzels.5• Peanuts also 10 pressure. 63 SURPRISE! EVEN SALTED PEANUTS CAN BE LOW IN SODIUM. Peanuts Contain Heart-Healthy • to meet the American Heart Association’s criteria for a heart-healthy food, nuts must contain less than 140mg of Nutrients sodium per label serving. Some brands of oil roasted salted peanuts contain only 119mg per 1 ounce serving. 2 *Please note that the Heart-Check Food Certification 5 in salted peanuts programcomes does notfrom apply tosurface serving tips or to11 • Peanuts naturally very about low in sodium, and mostper of the sodium salt. Oil-roasted salted are peanuts have 8g of protein ounce, are a scientific research by an organization other than 11 • 1 ounce of salted peanuts typicallymagnesium, contains less sodium than a slice of bread (1the ounce). good source of fiber, Vitamin E, niacin, and contain American Heart Association® unless expressly stated. For more information, see the American potassium and bioactives such as resveratrol and phytosterols, all of Heart Association® which may benefit heart health.7-12 *Please note that the Heart-Check Food Certification does not apply to scientific research by an organization thanand the AHA unless helpful expressly stated. For more Visit www.peanut-institute.org/heart to learnother more access resources. information, see the AHA nutrition guidelines at: heartcheckmark.org/guidelines. This handout was approved by the American Heart Association, February 2014 Tips To Get Your Daily Intake of Peanuts and Peanut Butter Peanuts HeARt-HeAltHy Research continuesPerto1 oz.show that small amounts of peanuts or peanut serving butter daily can reduce the risk of heart disease. As America’s most popular and affordable nut, it shouldn’t be hard to get your daily intake. Here some easy delicious incorporate peanuts and peanuthEART-ChECk PROgRAM. AREand CERTIFIED BYways ThE to AMERICAN hEART ASSOCIATION 1 arePEANUTS butter into• Peanuts daily snacks and meals: are now among the list of foods certified by the American Heart Association’s Heart-Check mark* program. Research shows that the Heart-Check mark is the recognized symbol on food packages today, and a majority • Sprinkle•peanuts on salads instead of croutons formost an added crunch of grocery shoppers trust the Heart-Check mark most to guide them in making heart-healthy food purchases.1 • Add a scoop of peanut butter to your oatmeal in the morning • AHA-certified nuts must meet specific nutritional levels. Some brands of oil roasted salted peanuts meet these 2 with peanuts and dried fruit • Create your own trail mix nutritional criteria. • Use peanut butter instead ofOFbutter when DAILY bakingCAN brownies or cookies EATINg A hANDFUL PEANUTS CUT YOUR RISk OF hEART DISEASE IN hALF. 2 • Toss in peanuts your favorite stir-frythe dishes • the risk with of heart disease decreases more frequently you eat peanuts or peanut butter.3 • Four to large studies totaling over 160,000 over men and womenfruit showed eatingparfait about 1 ounce of peanuts daily • Add peanuts your granola and sprinkle a healthy andthat yogurt 3 can cut the risk of heart disease in half. • Spread peanut on youroftoast or 1bagel in the instead butter • eating abutter small handful peanuts to 2 times permorning week decreases theof risk by over 25%.3 • Dip your favorite fruits and vegetables in peanut butter PEANUTS CONTAIN hEALThY OILS. 3 • Spruce up a peanut butter and jelly sandwich by adding different types of fruit or jams • the oil in peanuts is mostly monounsaturated fat, which contains the same heart-healthy properties as olive oil.4 • Unsaturated fat in peanuts helps to decrease bad cholesterol while increasing heart-healthy cholesterol. 1 Or just keep it simple and grab a handful of your favorite peanuts as a perfect afternoon snack! 4 • Peanuts meet the saturated fat limit set by the American Heart Association for nuts, and are trans fat-free.5 PEANUTS ARE hIgh IN PLANT PROTEIN. 4 References: • 1 ounce of Peanuts contains 8g of protein and no cholesterol. 5 1. Bao Y, Han J, Hu FB, et al. Association of nut consumption with total and cause-specific mortality. N Engl J Med. 2013;369(21):2001-2011. • Peanuts are very high in Arginine, which can help to open up blood vessels and allow blood to flow better.6,7 2.Kris-Etherton PM, Pearson TA, Wan Y, et al. High monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations. Am J of • 1999;70:1009-1015 One study showed that replacing red meat with a plant protein like peanuts can decrease the risk of heart disease Clin Nutr. by 19%.8 3.Stephens AM, Dean LL, Davis JP, Osborne JA, Sanders TH. Peanuts, peanut oil, and fat free peanut flour reduced cardiovascular disease risk factors and the development of atherosclerosis in Syrian golden hamsters. J Food Sci. 2010;75(4):H116-H122. 5 4.JonesPEANUTS JB, Provost M, Keaver Breen C, Ludy MJ, Mattes RD. A randomized trial on the effects of flavorings on the health benefits of daily peanut consumption. ARE L,PACkED WITh IMPORTANT NUTRIENTS. Am J of Clin Nutr. 2014. • Peanuts are an excellent source of Niacin that can reduce cholesterol and is often prescribed by doctors for heart 5.U.S. Department of Agriculture, Agricultural Research Service. 2013, USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data 9 laboratory protection. Home Page, http://ndb.nal.usda.gov. Peanuts areAssociation a good source Folic Acid and Vitamin e, which have both been shown to help prevent heart disease.7 6.Sodium. • American Heart Website.of http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-SodiumChloride_UCM_303290_Article.jsp • Peanuts also contain potassium and are a good source of magnesium, which can help maintain normal blood 7.Bernstein AM, Sun Q, Hu pressure.10 FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and the risk of coronary heart disease in women. Circulation. 2010;122(9):876–883. 8. Bernstein AM, Pan A, Rexrode KM,, et al. Dietary protein sources and the risk of stroke in men and women. Stroke. 2012;43:637-644. EVEN SALTED PEANUTS LOWhealth. IN SODIUM. NN, Chin-Dusting J. Amino acids, arginase and nitricCAN oxide inBE vascular Clin Exp Pharmacol Physiol. 2006;33(1- 2):1-8. 6 HuynhSURPRISE! 9. • to meet the American Heart Association’s criteria a heart-healthy food, nuts must contain than 140mg of HDL. J 10.Zhang LH, Kamanna VS, Zhang MC, Kashyap ML. Niacin inhibits surfacefor expression of ATP synthase beta chain in Hepg2 cells:less implications for raising Lipid Res.sodium 2008;49:1195-1201. per label serving.2 Some brands of oil roasted salted peanuts contain only 119mg per 1 ounce serving. 11.Nouran MG, Kimiagar M, Abadi A, Mirzazadeh M, Harrison G. Peanut consumption and cardiovascular risk. Pub Health Nutr. 2009;13(10):1581-1586. 11 • Peanuts are naturally very low in sodium, and most of the sodium in salted peanuts comes from surface salt. 12.Shin E, Huang Y, Pegg RB, Phillips RD, Eitenmiller RR. Commercial runner peanut cultivars in the United States: tocopherol composition. J Agric Food Chem. • 1 ounce of salted peanuts typically contains less sodium than a slice of bread (1 ounce).11 2009;57(21):10289-10295. doi: 10.1021/jf9029546. 13.Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk. Circulation. 2013; doi:10.1161/01. cir.0000437740.48606.d1. *Please note that the Heart-Check Food Certification does not apply to scientific research by an organization thanand the AHA unless helpful expressly stated. For more Visit www.peanut-institute.org/heart to learnother more access resources. information, see the AHA nutrition guidelines at: heartcheckmark.org/guidelines.