Few foods are as universally loved as peanut butter. Its smooth texture, rich aroma, and sweet and salty taste make it irresistible to many. Plus, it pairs naturally with bread and jelly, tastes great with chocolate, and even serves as a good dipping sauce for fruits and vegetables, and it’s no wonder peanut butter has become a staple in millions of households.
But popularity doesn’t always mean something is good for you. While peanut butter provides protein, healthy fats, and valuable nutrients, it’s also a calorie-dense food—and there are other factors to consider, such as how it affects cholesterol.
Understanding what cholesterol is and how peanut butter fits into a heart-healthy diet can help you enjoy it more wisely.
What is cholesterol? Why is it important to stay within a healthy range?
Cholesterol is a waxy, fat-like substance “that your body needs to build cells, produce hormones, make vitamin D and support digestion,” says Lisa Young, a registered dietitian and author of “Finally Full, Finally Slim” and an adjunct professor of nutrition at New York University. She explains that the liver produces all the cholesterol the body needs, although some cholesterol also comes from food.
Regardless of the source, cholesterol travels in the blood in two main forms: low-density lipoprotein and high-density lipoprotein. LDL is often called “bad” cholesterol because high levels of LDL can lead to plaque buildup in the arteries, “which can increase the risk of heart disease and stroke,” says Amy Goodson, a Texas-based dietitian and registered dietitian for The Sports Nutrition Handbook. HDL, on the other hand, is considered “good” cholesterol because it helps remove excess cholesterol from the blood and transports it back to the liver for processing.
The goal “is to keep cholesterol within a healthy range,” Goodson said. Healthy levels vary based on age, genetics and medical history, but in general, doctors aim for total cholesterol below 200 mg/dL for men, less than 100 mg/dL for LDL, and above 40 mg/dL for HDL, and above 50 mg/dL for women.
Is peanut butter bad for cholesterol?
Many lifestyle factors affect cholesterol, including managing sleep, exercise and stress levels, but diet plays the most central role in cholesterol management.
For example, Goodson said, foods high in saturated fat, such as “fatty meats, full-fat dairy products, butter, and many baked or fried foods,” raise LDL cholesterol by signaling the liver to produce more LDL cholesterol. Trans fats “often found in highly processed snacks and baked goods” — often listed on food labels as “partially hydrogenated oils” — are particularly harmful because they increase LDL while lowering HDL, Goodson said.
Saturated and trans fats can also lead to unnecessary weight gain, which further affects cholesterol levels, as excess fat in the body causes more fatty acids to be transported to the liver, thereby increasing the production of LDL cholesterol.
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So where does peanut butter fit in? “When consumed in moderation, it can actually support healthy cholesterol levels,” Young says. This is because peanuts are rich in monounsaturated and polyunsaturated fats, which help lower LDL and support healthy HDL levels.
“Peanut butter also contains phytosterols and fiber,” explains Young, “which also helps reduce cholesterol absorption.” Plus, it provides “vitamin E, magnesium, and antioxidant compounds that support heart health,” Goodson adds.
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The key is to choose the right kind, as many commercial brands contain added sugar, unhealthy fats and excess sodium, which can reduce nutritional value. “It’s best to have natural peanut butter with no added sugar or hydrogenated oils,” Young says.
Portion size is also important, she noted, because peanut butter is high in calories and eating too much can lead to weight gain.
What foods help lower cholesterol?
In addition to helping people watch calories, reduce saturated fat and eliminate trans fats, a cholesterol-friendly diet emphasizes unsaturated fats “from nuts, seeds, fish, olive oil and avocados,” Young said. Goodson also recommends eating foods high in soluble fiber, such as oats, beans, lentils, edible fruits with their skins on, and nuts and seeds, “because fiber helps remove excess cholesterol from the body.”
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Foods rich in omega-3 fatty acids, including walnuts, salmon and mackerel, also support heart health in other important ways, Goodson adds. “Staying physically active, avoiding smoking, drinking in moderation and maintaining a healthy weight also play an important role in cholesterol management,” she said.
Ultimately, “small, consistent dietary changes,” Yang responded, “rather than extreme changes, are often the most effective and sustainable way to control cholesterol over time.”
This article originally appeared on USA TODAY: Is peanut butter bad for cholesterol? Let a nutritionist tell you.