Peanuts, as a universally popular nut, have taken their place in the daily diet for their delicious taste and nutritional value. Not only is it crispy and delicious, but recent studies have shown that peanuts have significant benefits for heart health.
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Benefits of peanuts for blood vessels
The benefits of peanuts to blood vessels are mainly reflected in the following aspects:
Rich in healthy fats
Peanuts are high in monounsaturated and polyunsaturated fatty acids, which are good for heart health and can help lower bad cholesterol (LDL) levels in the blood while raising good cholesterol (HDL) levels, which can help prevent cardiovascular disease.
Low in saturated fat
Peanuts are relatively low in saturated fat compared to other nuts, which means that eating peanuts can help reduce the potential adverse cardiovascular effects of saturated fat.
Dietary fiber
Peanuts are a good source of dietary fiber, which helps regulate intestinal function, lowers blood lipids, and prevents constipation, thereby benefiting cardiovascular health.
Inflammation regulation
Certain components in peanuts, such as arachidonic acid (ARA), can modulate the body's inflammatory response, helping to reduce damage to blood vessels from chronic inflammation.
Antioxidants:
Peanuts contain a variety of antioxidants, such as vitamin E and resveratrol, which can help fight oxidative stress and reduce free radical damage to blood vessels, thereby helping to maintain the health of blood vessels.
Low sodium content:
Peanuts are relatively low in sodium, which helps maintain sodium and potassium balance, which is beneficial to the cardiovascular system.
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How many peanuts to eat per day is good
There is no one-size-fits-all amount, as each person's nutritional needs, health status, and activity level are different. However, in general, healthy adults can consume peanuts in moderation by:
Control total calories
Due to the high calorie content of peanuts, they should be eaten as part of your daily diet rather than in large quantities on their own. Make sure your total calorie intake matches your lifestyle and health goals.
Eat a balanced diet
Eat peanuts as part of a balanced diet with other nutrient-dense foods such as fresh vegetables, whole grains, and lean meats.
Consume in moderation
The recommended daily nut intake is about 1.5 ounces (about 42 grams), which is about the amount of a handful of nuts. For peanuts, this means about 20 to 24 peanuts.
Pay attention to fat intake
Since peanuts are higher in fat, their fat intake should be counted in your total daily fat intake.
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How to make sure you're getting enough peanuts
Eat it in a variety of ways
Incorporate peanuts into your daily diet for many occasions, such as as a snack, salad topping, cooking ingredient, or peanut butter.
Avoid cooking at high temperatures
High-heat cooking may destroy some of the nutrients in peanuts, such as vitamin E. Therefore, choose low-temperature cooking methods such as roasting or steaming whenever possible.
Serve with food
Pairing peanuts with other healthy foods, such as vegetables, whole grains, and lean meats, can add variety to your diet while also helping to better absorb nutrients.
Watch out for allergic reactions
Peanuts are a common source of food allergens, and people with allergies should make sure they don't have an allergic reaction before consuming peanuts.
Avoid processing peanut products
Minimize the consumption of processed peanut products, such as potato chips and sugary peanut butter, which often contain more unhealthy additives.