Eating Peanuts Helps Keep Heart Healthy Without Weight Gain

WEST LAFAYETTE, Ind. (USA) – Adding peanuts to that apple a day that keeps the doctor away is a good way to stay heart-healthy and trim, says a Purdue University professor.

Research by Richard Mattes, professor of foods and nutrition, and his doctoral student, Corinna Alper, proves regular peanut consumption helps reduce the risk of cardiovascular disease without weight gain.

‘Peanuts are the most widely consumed nut in this country,’ Mattes said. ‘They are a rich source of monosaturated fatty acids, magnesium and folate, vitamin E, copper, arginine and fiber, all of which have cardiovascular disease risk-reducing properties.’

Mattes said the findings are consistent with several epidemiological and clinical studies.

‘Peanuts, which are actually legumes, are often viewed as unhealthy because they are high in fat,’ said Mattes. ‘This is the biggest obstacle in peanut consumption.

‘But peanuts are rich in the types of fats that actually reduce cardiovascular disease risk and have strong satiety properties – meaning a person feels full after eating peanuts – so they do not pose a threat of weight gain. People can feel comfortable including them in their diet to take advantage of peanuts’ reducing the risk of heart disease, without adding to body weight.’ Read more

Mediterranean-Style Diet Reduces Cancer And Heart Disease Risk

People who eat a Mediterranean-style diet rich in fruit, vegetables, whole grains, olive oil and fish have at least a 25 percent reduced risk of dying from heart disease and cancer, researchers reported in a study being published today.

For decades, scientists have had inklings that a diet that derives about 40 percent of its calories from healthy fat and about half from complex carbohydrates such as whole grains, fruit and vegetables, combined with daily exercise, could promote health and reduce premature death.

But this is the first large trial of healthy men and women to demonstrate a significant reduction in death rates for heart disease, cancer and all other causes of mortality for those who follow a Mediterranean diet and are physically active.

‘In the past, when we talked about the Mediterranean diet, we usually talked about cardiovascular benefits,’ Frank Hu, associate professor of nutrition and epidemiology at the Harvard School of Public Health, said yesterday. ‘This is talking about primary prevention. The better the Mediterranean diet, the lower the cardiovascular disease and cancer mortality. . . . That is very intriguing.’

The results suggest a middle course between the often confusing diet extremes, from the very low-carbohydrate, high-fat Atkins approach to the higher carbohydrate, low-fat U.S. dietary guidelines. Read more