How to Reduce High Blood Cholesterol With Peanuts

The FDA and and the Agriculture Department have identified many benefits of peanuts, primarily that eating a small amount of peanuts every day is likely to reduce cholesterol, improve heart health and even stimulate weight loss. While peanuts are high in fat, a peanut diet should contain only about 1 or 2 ounces of peanuts every day. They can fit into a diet low in saturated fat and cholesterol since peanuts contain no cholesterol and are high in monounsaturated and polyunsaturated fat. Furthermore, peanuts offer additional health benefits like antioxidants and fiber.

Things You'll Need

• Unsalted peanuts
• Peanut butter
• Peanut oil

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Instructions

• 1

  Use a low saturated fat and low cholesterol diet as the basis for your peanut diet to effectively reduce cholesterol and improve overall nutrition.

• 2

  Aim to eat 1 to 2 ounces of peanuts at least five days per week by incorporating a small amount of peanuts or peanut butter into your daily routine.

• 3

  Add a small amount of peanut butter to a whole-wheat bagel or toast for breakfast and to celery sticks and apple slices for a snack or with lunch.

• 4

  Add chopped unsalted peanuts to breakfast cereal, oatmeal, salads, casseroles or other meals in your low cholesterol diet to add flavor and crunch while achieving your goal of 1 to 2 ounces of peanuts per day.

• 5

  Snack on unsalted peanuts between meals by placing nuts in pre-portioned bags to reduce the risk of overeating and to maintain a peanut diet that contains only 1 or 2 ounces of nuts per day.

• 6

  Substitute peanut oil for any other oils used in cooking, baking or salad dressing to reduce overall saturated fat intake and reduce cholesterol.

• 7

  Cook your own meals as often as possible so that you can control your low cholesterol diet and replace any saturated fats in your foods with peanut oil. Ask about foods that are cooked in peanut oil when you eat out, as many restaurants increasingly offer healthier options for a low fat or low cholesterol diet.

• 8

  Attain the same benefits with almonds or walnuts if you have an allergy to peanuts but not other types of nuts.