Are Peanuts Good for Lowering Cholesterol?

January 7, 2026 •

3 min read

According to the American Heart Association (AHA), excess weight can contribute to higher LDL cholesterol levels, but incorporating specific foods can help. So, are peanuts good for lowering cholesterol? The answer is yes, thanks to their nutrient-rich profile that can positively impact your lipid levels and overall heart health.

Quick Summary

Peanuts contain healthy monounsaturated and polyunsaturated fats, fiber, and plant sterols that actively work to reduce bad cholesterol (LDL). Including moderate amounts of peanuts as part of a balanced diet can support better cardiovascular health.

Key Points

Peanuts Lower Bad Cholesterol: Peanuts contain unsaturated fats and plant sterols that help reduce low-density lipoprotein (LDL) cholesterol.
They Boost Good Cholesterol: Studies suggest that peanuts may help raise levels of high-density lipoprotein (HDL) cholesterol, improving your overall cholesterol profile.
Fiber is a Key Factor: The dietary fiber in peanuts aids in lowering LDL cholesterol by promoting its excretion from the body.
Preparation Matters for Heart Health: Choosing dry-roasted, raw, or natural peanut butter without added sugars or excessive salt is best for managing cholesterol.
Moderation is Essential: Due to their high calorie count, peanuts should be consumed in moderation as part of a balanced diet to avoid weight gain, which can negatively impact cholesterol.
A Comprehensive Approach is Needed: For effective cholesterol management, peanuts should be part of an overall heart-healthy lifestyle, not a standalone solution.

Understanding Cholesterol and the Role of Peanuts

Cholesterol is a waxy, fat-like substance your body needs to build healthy cells. However, high levels of “bad” low-density lipoprotein (LDL) cholesterol can increase your risk of heart disease. The good news is that dietary choices can significantly influence your cholesterol levels, and peanuts are a heart-healthy food that can play a beneficial role.

The Heart-Healthy Components of Peanuts

Peanuts are packed with compounds that contribute to better heart health and lipid management.

Monounsaturated and Polyunsaturated Fats: The healthy, unsaturated fats in peanuts help reduce LDL cholesterol levels in the blood while maintaining or increasing “good” high-density lipoprotein (HDL) cholesterol.
Phytosterols: These plant compounds are structurally similar to cholesterol and compete with it for absorption in the digestive system. By blocking cholesterol absorption, phytosterols found in peanuts help lower LDL levels.
Fiber: The dietary fiber in peanuts can help lower LDL cholesterol by binding to it in the digestive tract and carrying it out of the body.
Other Bioactive Compounds: Peanuts also contain arginine, resveratrol, and flavonoids, which contribute to improved blood vessel function and antioxidant activity, further benefiting cardiovascular health.

How to Incorporate Peanuts into Your Diet

Including peanuts in your daily routine is easy, but moderation is key due to their high calorie content. A typical serving size is a small handful of peanuts or about two tablespoons of natural peanut butter.

Best Consumption Methods:

Dry-roasted or raw peanuts: These options avoid the added oils and salts found in many processed versions. Look for unsalted varieties to help manage blood pressure.
Natural peanut butter: Choose brands with minimal ingredients—ideally just peanuts and maybe a little salt. Avoid options with added sugars or trans fats like palm oil.
Incorporated into meals: Add crushed peanuts to stir-fries, salads, oatmeal, or blend them into smoothies. You can even try boiling peanuts for a traditional, healthy preparation method.

Peanuts vs. Other Heart-Healthy Nuts

While many nuts offer cardiovascular benefits, their specific effects and nutritional profiles vary. The following table compares peanuts to other popular nuts regarding cholesterol-related benefits.


Feature	Peanuts	Walnuts	Almonds	Pistachios
Primary Fat Type	Monounsaturated	Polyunsaturated (Omega-3)	Monounsaturated	Monounsaturated
Key Cholesterol Action	Lowers LDL, boosts HDL	Significantly lowers TC, LDL, TG	Significantly lowers TC, LDL	Significantly lowers TC, promotes healthy lipids
Beneficial Compounds	Phytosterols, Resveratrol, Arginine	Alpha-linolenic acid (ALA), L-arginine	Vitamin E, Magnesium, Fiber	Phytosterols, Fiber
Best Form	Dry-roasted, raw, or natural butter	Raw or dry-roasted	Raw or roasted	Raw or dry-roasted

All of these nuts are excellent choices for heart health when consumed in moderation. The key is to choose unsalted and minimally processed versions to reap the full benefits.

The Importance of a Balanced Diet

It’s crucial to remember that peanuts alone are not a magical cure for high cholesterol. Their benefits are most effective when they are part of a broader, heart-healthy lifestyle. This includes a diet rich in fruits, vegetables, and whole grains, regular exercise, and limiting saturated and trans fats found in red meat, fried foods, and processed snacks.

Conclusion

Extensive research confirms that incorporating peanuts into your diet can be a valuable strategy for managing cholesterol levels. Their rich content of unsaturated fats, plant sterols, and fiber works to lower LDL ("bad") cholesterol, contributing to a healthier heart. For optimal results, opt for unsalted, unprocessed versions and enjoy them in moderation as part of a well-rounded diet. By making mindful dietary choices, including the regular consumption of peanuts, you can take a proactive step towards better cardiovascular health.

This content is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any significant changes to your diet or treatment plan.

Frequently Asked Questions

Yes, people with high cholesterol can eat peanuts. When consumed in moderation as part of a balanced diet, peanuts can be a beneficial addition to help manage cholesterol levels due to their healthy fats and nutrients.

Peanuts lower cholesterol primarily through their high content of monounsaturated and polyunsaturated fats, which reduce LDL ('bad') cholesterol. They also contain phytosterols that block cholesterol absorption and fiber that aids in its removal from the body.

Yes, natural peanut butter can be good for lowering cholesterol, provided it is made primarily from peanuts with no added sugars, hydrogenated oils, or trans fats. Homemade or low-sodium, all-natural varieties are the best choice.

Both dry-roasted and raw peanuts offer health benefits. The roasting process does not significantly alter the beneficial fats. However, it's best to choose unsalted, dry-roasted peanuts to avoid excess sodium, which can negatively impact cardiovascular health.

A recommended daily serving size is a small handful of peanuts (approximately one ounce) or about two tablespoons of natural peanut butter. Portion control is important to manage calorie intake.

While the healthy fats in salted peanuts still provide benefits, the high sodium content can negatively impact blood pressure and potentially interfere with cholesterol regulation. Opting for unsalted or lightly salted varieties is recommended.

Peanuts work well with other heart-healthy foods, including oatmeal, fruits, vegetables, and other nuts like walnuts and almonds. Combining these foods helps create a diet rich in fiber and beneficial fats, maximizing cholesterol-lowering effects.