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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
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Peanuts
Can
HelpBYDecrease
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• 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
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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
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1
24%.1
nutritional criteria.2
Peanuts Can Help Decrease Bad Cholesterol Peanuts are among
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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
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that eatinghEALThY
peanuts regularly
3 new study
blood pressure,
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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
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PACkEDhave
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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.
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.