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Harvard doctors reveal: Peanut butter is good for your heart

by , 21 May 2015

There's been much controversy surrounding whether or not peanut butter is “heart healthy”. Because of how much saturated fat, sodium and potassium this nut butter contains, many doctors have put it down as bad for your heart.

But good news!

An article recently published in the Harvard Heart Letter has confirmed that peanut butter is in fact heart healthy.

Read on to find out why…


The presence of saturated fat doesn’t automatically kick a food into the “unhealthy” camp

Researchers explain that just because a food contains saturated fat doesn’t mean it’s unhealthy. 
Think olive oil, wheat germ, and even tofu – they all contain saturated fat, yet doctors consider them “healthy” foods nonetheless. 
Researchers explain that it’s the whole package of nutrients, not just one or two, that determine how good a particular food is for your health.  
And that’s where peanut butter comes in. 

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Overall, the contents of peanut butter are pretty healthy

Let’s take a look at the peanut butter package. One serving (about two tablespoons) has 3.3gof saturated fat and 12.3g (about 80%) of unsaturated fat. That puts it up there with olive oil in terms of the ratio of saturated to unsaturated fat, researchers say.
Peanut butter also gives you vitamins, minerals and fibre, they add. Unsalted peanut butter, with 5g of sodium, has a terrific potassium-to-sodium ratio. Salted, on the other hand, has about twice as much potassium. That profile compares favourably with roast beef, bologna, and many other sandwich fixings.
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Eating peanut butter can actually reduce your risk of developing heart disease

Researchers explain that they’ve conducted studies that show that people who regularly eat nuts or peanut butter are less likely to develop heart disease and type 2 diabetes than those who rarely eat nuts. 
Although it’s impossible that nut eaters are somehow different from, and healthier than, non-nut-eaters, it’s more likely that nuts themselves have to do with the benefits, researchers explain.
Even more shocking is the following statement:

“Saturated fat isn’t the deadly toxin most doctors make it out to be”

Researchers explain that saturated fat is actually great for your heart and general health if consumed in small amounts. Your body’s response to this fat in food increases both harmful LDL (“bad cholesterol”) and protective HDL (“good cholesterol”), they say.
So in moderation, saturated fat is perfectly okay. 
However, eating too much of it promotes artery-clogging atherosclerosis; the process that underlies most heart disease cases. In contrast, unsaturated fats make up majority of the fat in peanut butter, which help reduce LDL cholesterol and lower your risk of heart disease.
Researchers recommend that you adopt a diet as healthful as you can that includes all kinds of nuts. They add that there’s nothing from with enjoying peanut butter or other nut butters (like almond or macadamia) once or twice weekly.
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