Research like the Physician’s Health Study shows that eating nuts daily can reduce risk of death from heart disease by 29%. Other studies suggest that eating peanuts just twice a week is associated with a 24% risk reduction.
Looking for more protein? Peanuts and peanut butter are a good source of vegetarian protein. Replacing red meat in the diet with a plant-based protein like peanuts can help decrease the risk of heart disease by 19%.
Peanuts and peanut butter have heart-healthy mono- and poly-unsaturated fats. These fats, as part of a healthy diet, may help lower total and “bad” LDL cholesterol and triglycerides, while keeping “good” HDL cholesterol high.
Peanuts have low amounts of saturated fat and have no trans fat at all. A study by the US Department of Agriculture found that levels of trans fat are so low as be almost unmeasurable in all types of peanut butter – even the regular, stabilized brands.
A new major study, “Association of Nut Consumption with Total and Cause-Specific Mortality,” showed men and women who ate a handful of peanuts or nuts daily increased longevity. Results were strongest when peanuts were eaten daily, reducing death from multiple causes by up to 20%, but benefits were also seen with eating peanuts or nuts less than once a week (7% reduction), once a week (11% reduction), and two to four times a week (13% reduction).