Which Peanut Butter is Best for Lowering Cholesterol? A Heart-Healthy Guide

October 27, 2025 •

4 min read

According to a 2025 article in EatingWell, natural, minimally processed peanut butter can improve cholesterol profiles by boosting "good" HDL cholesterol while potentially lowering "bad" LDL. Choosing the right variety of peanut butter is a crucial step toward managing your cholesterol and supporting overall heart health.

Quick Summary

Natural peanut butter, containing only peanuts and minimal salt, is the ideal choice for managing cholesterol due to its healthy unsaturated fats, fiber, and plant sterols. Avoid brands with added sugars, excess sodium, and especially hydrogenated oils that can harm heart health.

Key Points

Choose Natural Peanut Butter: Opt for brands with a simple ingredient list—ideally just peanuts, or peanuts and a little salt.
Avoid Hydrogenated Oils: Look for separation in the jar, which is a sign of a natural product without unhealthy trans fats and stabilizers.
Limit Added Sugars and Salt: Processed peanut butters often contain excessive sugar and sodium, which are detrimental to heart health.
Benefit from Healthy Fats and Fiber: The monounsaturated and polyunsaturated fats, fiber, and plant sterols in natural peanut butter are key to lowering bad cholesterol.
Practice Portion Control: Due to its calorie density, stick to the recommended serving size of 1-2 tablespoons per day for optimal health benefits.
Check Brands for Additives: Be aware that even reputable brands may offer both natural and processed versions, so always read the ingredient list carefully.

The Surprising Heart-Healthy Power of Natural Peanut Butter

Many people are wary of peanut butter due to its high fat content, but it's important to differentiate between the types of fats. Natural peanut butter, made with minimal processing, is a rich source of heart-healthy monounsaturated and polyunsaturated fats. These "good" fats are known to help reduce levels of low-density lipoprotein (LDL), or "bad" cholesterol, which can contribute to heart disease. By contrast, highly processed peanut butters can contain unhealthy additives that negate these benefits.

How Peanut Butter Fights Bad Cholesterol

Natural peanut butter's cholesterol-lowering properties are derived from several key components:

Healthy Unsaturated Fats: A single two-tablespoon serving contains a significant amount of monounsaturated and polyunsaturated fats. The monounsaturated fat, oleic acid, is particularly effective at maintaining healthy cholesterol, blood pressure, and blood sugar levels.
Plant Sterols (Phytosterols): Peanuts are a natural source of plant sterols, which are compounds that compete with and block the absorption of dietary cholesterol in the gut. This leads to lower blood cholesterol levels.
Fiber: Peanut butter provides both soluble and insoluble fiber. Soluble fiber can help reduce cholesterol levels by binding to it in the digestive system and removing it from the body. A two-tablespoon serving typically contains about 2 grams of fiber.
Antioxidants: Peanut butter contains antioxidants like vitamin E and resveratrol that help protect cells from damage and can lower the risk of chronic diseases, including heart disease.

Reading the Label: What to Look For and What to Avoid

The key to selecting the best peanut butter for your cholesterol is a careful reading of the ingredient list. The healthiest options keep it simple, while others are packed with harmful additives.

Ingredients for Optimal Heart Health

Peanuts: The main and often only ingredient in the healthiest peanut butters. Look for brands that are 100% peanuts.
Salt: A small amount of added salt is acceptable for taste preference, but opt for low-sodium or unsalted varieties whenever possible to manage blood pressure. Less than 100 mg of sodium per two-tablespoon serving is a good target.
Stir-Ability: Natural peanut butters will have oil separation at the top. This is a sign that there are no stabilizers or hydrogenated oils added. Simply stir it back in before use.

Ingredients to Steer Clear Of

Hydrogenated Oils: These are added to prevent oil separation and create a creamy texture. Partially hydrogenated oils contain unhealthy trans fats, which can increase LDL cholesterol and lower HDL ("good") cholesterol. Fully hydrogenated oils are high in saturated fat and should also be limited. Palm oil is a common fully hydrogenated oil used as a stabilizer.
Added Sugars: Many popular peanut butter brands add sugar, corn syrup, or other sweeteners to improve taste. Excess sugar can lead to weight gain and higher triglycerides, which can negatively impact heart health. Aim for less than 5 grams of added sugar per serving.
Fillers and Emulsifiers: Avoid products with unfamiliar ingredients or those labeled as "peanut butter spread" rather than pure peanut butter. The more ingredients listed, the more likely it is that the product is heavily processed.

Comparison Table: Natural vs. Processed Peanut Butter


Feature	Natural Peanut Butter	Processed Peanut Butter	Impact on Cholesterol
Ingredients	Peanuts, sometimes salt	Peanuts, salt, added sugars, hydrogenated oils, preservatives	Simple ingredients promote better cholesterol
Fats	Primarily healthy unsaturated fats	Includes unhealthy trans fats and higher saturated fats	Healthy fats lower LDL; trans fats raise LDL and lower HDL
Oil Separation	Yes, natural separation occurs	No, stabilized to prevent separation	A sign of a healthier, less processed product
Flavor	Pure, nutty flavor	Often sweeter and saltier	Healthier taste profile without excess sugar
Nutrients	Retains fiber, plant sterols, vitamins	Nutrients can be diminished or diluted by additives	Nutrient-rich profile supports heart health

Incorporating Heart-Healthy Peanut Butter into Your Diet

While choosing the right kind of peanut butter is essential, so is moderation. Peanut butter is calorie-dense, so a typical serving size of 1-2 tablespoons per day is recommended.

Delicious and healthy ways to enjoy peanut butter:

Spread it on whole-grain toast or crackers.
Blend it into smoothies for a protein boost.
Add a tablespoon to oatmeal or yogurt.
Use it as a dip for apple slices or celery sticks.
Mix it with low-sodium soy sauce, ginger, and lime juice for a flavorful salad dressing or stir-fry sauce.

Recommended Brands for Lowering Cholesterol

Several brands are recognized by nutrition experts for their clean ingredient lists, making them excellent choices for a heart-healthy diet.

Crazy Richard's: Made with 100% peanuts and nothing else. No salt, no sugar, no oil.
Once Again Unsweetened: Contains only organic, dry-roasted peanuts and no salt or sugar.
Smucker's Natural: The ingredient list for their natural variety is simply peanuts and a small amount of salt.
Spread the Love Organic Naked: An organic peanut butter with only one ingredient: organic peanuts.
Teddie All Natural: Offers both salted and unsalted versions, both with minimal ingredients.

Always check the label to ensure you're choosing the most natural option from these brands, as some also offer more processed varieties.

Conclusion

For individuals seeking to lower their cholesterol, peanut butter can be a valuable addition to a heart-healthy diet, provided the right kind is selected. By choosing natural, minimally processed peanut butter made from just peanuts (and perhaps a pinch of salt), you can leverage its healthy monounsaturated and polyunsaturated fats, fiber, and plant sterols to combat high LDL cholesterol. Steer clear of processed versions containing added sugars, excess sodium, and hydrogenated oils to maximize the benefits. When consumed in moderation, this delicious and nutrient-dense spread can support your heart health and contribute to a balanced lifestyle. Always read the label and make the smart choice for your heart. Learn more about healthy eating at Healthline.

Frequently Asked Questions

Yes, when consumed in moderation as part of a balanced diet, natural peanut butter can help lower 'bad' (LDL) cholesterol. This is due to its high content of monounsaturated and polyunsaturated fats, as well as plant sterols and fiber, which all contribute to a healthier cholesterol profile.

The best type is natural peanut butter that lists only peanuts as its ingredients, or perhaps peanuts and a little salt. These minimally processed options lack the added sugars and unhealthy hydrogenated oils found in many commercial brands.

The choice between creamy and chunky is purely a matter of personal preference and does not affect the nutritional value or cholesterol-lowering properties. What matters most are the ingredients, not the texture.

A serving size of 1 to 2 tablespoons per day is recommended. Peanut butter is calorie-dense, so moderation is key to reaping the benefits without consuming excess calories.

Hydrogenated oils are added to prevent oil separation and improve texture. They contain trans fats, which are very harmful to heart health because they increase LDL ('bad') cholesterol and decrease HDL ('good') cholesterol.

Look for a short and simple ingredient list, with only peanuts and maybe salt. Natural peanut butter also tends to have a layer of oil on top that requires stirring, which indicates the absence of stabilizing hydrogenated oils.

While peanut butter is a great choice, other natural nut butters like almond or walnut butter are also excellent options for heart health. For example, almond butter has a slightly higher amount of monounsaturated fats and some omega-3 fatty acids, but peanut butter has more protein.

Yes, but you should be particularly mindful of added sugars. High intake of added sugars is linked to higher triglycerides. Stick to unsweetened, natural peanut butter and consume it in moderation.