4 Heart-Healthy Benefits of Eating Peanuts

Peanuts are packed with nutrients that support heart health and have been shown to help lower cholesterol, reduce inflammation, and protect arteries from damage. In this article, we’ll explore four key ways peanuts benefit the heart, so you can feel confident choosing one of the best heart healthy snacks to support your overall well-being.

Help Lower Cholesterol

Peanuts don’t contain any cholesterol, and they won’t raise cholesterol levels when eaten as part of a healthy diet. Peanuts are chock-full of monounsaturated and polyunsaturated fats, the healthy fats that provide energy and help the body function properly. But these fats do more than fuel you; they play a key role in reducing total cholesterol, particularly lowering LDL cholesterol and triglycerides while maintaining or even raising HDL (“good”) cholesterol. By improving your cholesterol profile, peanuts contribute to your overall heart benefits and support cardiovascular health over time.

Peanuts also contain plant sterols (phytosterols), natural compounds that have been studied for their cholesterol-lowering effects. These plant sterols help block the absorption of dietary cholesterol in the intestines and reduce the reabsorption of cholesterol from the liver into the bloodstream. Peanuts naturally contain these beneficial compounds—making them a simple snack filled with heart-healthy nutrients.

Support a Decrease in Diabetes Risk

People with diabetes are more likely to experience high blood pressure, unhealthy cholesterol levels, and inflammation, factors that can damage the heart and blood vessels over time. Because heart disease is the leading cause of death among individuals with diabetes, managing blood sugar is crucial for protecting heart health.

Peanuts may play a role in reducing diabetes risk. Their nutritional profile, rich in unsaturated fats, fiber, and magnesium, supports blood sugar control and helps reduce key risk factors linked to Type 2 diabetes. Peanuts are also a good source of plant-based protein, offering 7 grams of protein per ounce.

Individuals with Type 2 diabetes are encouraged to choose snacks with a low glycemic index (GI)—a measure of how quickly carbohydrates raise blood sugar levels. Peanuts have a low GI, meaning they’re digested slowly and won’t cause a sudden spike in blood sugar. This makes them an ideal snack choice for people managing diabetes, providing steady energy without compromising blood sugar control.

Assist High Blood Pressure Regulation

High blood pressure puts extra strain on the heart and arteries, increasing the risk of serious conditions like heart disease, heart attack, stroke, and heart failure. Keeping blood pressure in check is one of the most important ways to protect long-term cardiovascular health—and peanuts may help.

Peanuts are a great source of magnesium and fiber, two nutrients that play an instrumental role in regulating blood pressure. Magnesium helps relax the walls of blood vessels, allowing them to dilate more easily and reducing pressure against artery walls. Fiber supports heart health by improving cholesterol levels, reducing inflammation, and promoting healthy blood vessel function.

Nuts, including peanuts, are also a natural source of L-arginine, an essential amino acid that helps produce nitric oxide in the body. Nitric oxide signals the muscles around blood vessels to relax, improving blood flow and encouraging healthy dilation. The L-arginine in peanuts helps open blood vessels and naturally lower blood pressure. Additionally, L-arginine may help ease mild angina symptoms, making peanuts a heart-healthy powerhouse with multiple benefits.

Note: All peanut varieties offer this heart benefit, but if you're watching your sodium intake, opt for unsalted peanuts to avoid adding excess salt to your diet.

Aid in Preventing Artery Damage and Inflammation

Peanuts offer protection for your arteries thanks to their high levels of anti-inflammatory and antioxidant compounds, including resveratrol, vitamin E, and polyphenols.

Resveratrol. Found in berries, peanuts, and red wine, resveratrol is a triple threat for heart health. It helps reduce inflammation, lowers LDL (“bad”) cholesterol, and inhibits the formation of blood clots that can block arteries. By protecting the inner lining of blood vessels (the endothelium), resveratrol supports smoother, more flexible arteries that are less prone to damage.

Vitamin E. A known antioxidant, vitamin E helps reduce the risk of cardiovascular events like heart attacks and strokes. Research suggests it’s most beneficial when consumed through food rather than supplements—and peanuts provide about 2.4 milligrams of vitamin E per one-ounce serving.

Polyphenols. These antioxidant compounds help neutralize free radicals, reducing oxidative stress and inflammation in the body. By curbing chronic inflammation, polyphenols contribute to peanuts' heart benefits and may lower the risk of developing heart disease over time.

Together, these compounds make peanuts one of the best heart healthy snacks—delivering protective nutrients in a simple, delicious package.

With their powerful combination of heart-healthy nutrients, peanuts are an easy, delicious way to support cardiovascular wellness. Next time you’re looking for a snack, reach for Hampton Farms peanuts and enjoy the heart benefits with every bite.

Note: This content is for informational purposes only and not meant to serve as dietary advice. Always consult a doctor with questions.

Additional Resources:

Ajala, O., English, P., & Pinkney, J. (2013, Jan. 30). Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. The American Journal of Clinical Nutrition.https://pubmed.ncbi.nlm.nih.gov/23364002/