February 3, 2023

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Eating peanuts can make blood vessels healthier?

Eating peanuts can make blood vessels healthier?


Eating peanuts can make blood vessels healthier?


Can eating peanuts keep healthy? Studies have found that: peanuts make blood vessels healthier, how to eat them correctly?

Peanuts are known as “longevity fruit” and are rich in nutritional value. There is a folk saying that “eating peanuts can lower blood pressure”, so many elderly people like to eat a small handful every day.


However,  why someone else eats peanuts to lower blood pressure, but eating it by herself has no effect at all? Is the method wrong?


Research: Peanuts can reduce cardiovascular risk

In many countries, the death rate of cardiovascular diseases exceeds that of cancer, and there is a trend of increasing and younger generation. It has become the “number one enemy” that threatens the health of the Chinese people. Is there any simple way to reduce the risk of cardiovascular disease?


A study published in “Stroke” tells us: Maybe you can try to eat some peanuts every day .


Eating peanuts can make blood vessels healthier?


The study involved more than 70,000 middle-aged and elderly people (45-74 years old), followed up for 15 years, and finally found that an average daily intake of 4 to 5 peanuts can help reduce the risk of cardiovascular disease by 13% .

Among them, The risk of ischemic stroke is reduced by 20%, and the risk of global stroke is reduced by 16%.


Researchers say that adding a small amount of peanuts to the diet may be an easy way to prevent cardiovascular disease.

The preventive mechanism may be related to the fact that peanuts are rich in dietary fiber, minerals, and monounsaturated fatty acids.


Researchers also suggest that in addition to peanuts, a small amount of unsalted nuts a day can also have a similar effect, such as walnuts, macadamia nuts, and hazelnuts.


Does a handful of peanuts a day lower or raise blood pressure?

Peanuts are a kind of nutrient-rich food. Each 100g contains 49.24 g of unsaturated fatty acids, 24.8 g of protein, 8.5 g of dietary fiber, 705 mg of potassium, and 8.33 mg of vitamin E.

Appropriate intake of these nutrients is beneficial to the human body.


So, can eating peanuts every day really lower blood pressure?


In fact, the relationship between peanuts and blood pressure is relatively limited, and blood pressure control needs to be adjusted through drugs, exercise, and diet.

In addition, proper consumption of unsalted peanuts will not increase blood pressure. Therefore, the best way to stabilize blood pressure is to follow the doctor’s advice, take antihypertensive drugs on time, and work hard on exercise and diet.


However, although peanuts cannot lower blood pressure, its nutrients have other benefits, such as:

  • Lower cholesterol: peanuts are rich in monounsaturated fatty acids , among which linoleic acid helps to lower cholesterol, decompose cholesterol, and excrete it in the form of bile acids. In addition, peanut choline, lecithin and other substances help increase the elasticity of blood vessels and prevent cholesterol from depositing on the inner walls of blood vessels.
  • Enhance memory: peanuts contain a lot of lecithin. The “choline” and the “acetyl” in the human body can synthesize “acetylcholine”. It is an information transmitter that helps the development of nerve cells and enhances memory.
  • Promote blood coagulation: The glycerides, sterol esters and other substances in peanuts can inhibit fibrinolysis, promote the production of platelets in the bone marrow, and promote blood coagulation.

What needs to be reminded is that peanuts are high-fat foods. Eating too much can easily exceed the calories and lead to obesity. It is recommended that everyone eat a small handful of peanuts a day, not to be greedy.



How to eat peanuts to be healthy? Nutritionist

Although peanuts are good, you have to be particular about how you eat them if you want to get these benefits.

The health expert reminded you to keep these 3 points in mind when eating peanuts, so that you can eat at ease and healthy.


1. Pick the right peanuts

Peanuts are also good or bad, and everyone must learn to choose. Good peanuts, which housing yellow or white, clear lines on the shell, no mildew; nuts uniform size, full, no or weak black; taste sweet, not bitter, sour or musty.


2. Boiled is preferred

There are many ways to eat peanuts, but for health reasons, preference is given to boiling, stewing or porridge to preserve the original flavor and nutrition to the maximum. It is recommended to eat less fried peanuts , as their calories and salt content exceed the standard, and eating more is useless. Moldy peanuts contain aflatoxin, a first-class carcinogen, which is absolutely not to be eaten.


3. Contraindications

Not everyone can eat peanuts, these people should eat as little as possible:

  • Patients with high uric acid : peanuts contain more purines, which is 96.3mg/100g, which can increase the risk of gout after eating;
  • Patients with liver and gallbladder diseases : The fat in peanuts needs to be digested by bile. Such patients have decreased liver and gallbladder function, which makes it difficult to digest and absorb fat, which can easily cause diarrhea and other problems;
  • Patients with hyperlipoproteinemia : peanuts are high in calories and fat, and patients are prone to aggravate their symptoms after eating, so try to avoid them.

Eating peanuts appropriately has many benefits, but pay attention to the correct method. In addition, peanuts cannot be used to lower blood pressure, so everyone should be rational and don’t eat more blindly.



Reference materials:

[1] Eating 4 or 5 peanuts a day can reduce the risk of stroke and cardiovascular disease?  2021-09-11

[2] Does a handful of peanuts every day raise or lower blood pressure? 2021-04-05

[3] There are 6 benefits of insisting on eating. Life Times. 2020-09-02

Eating peanuts can make blood vessels healthier?

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