Both walnuts and peanuts contain unsaturated fats, fiber, and antioxidants that contribute to reducing the risk of heart disease.
Each has its own nutritional advantages; walnuts are distinguished by a higher content of heart-healthy fats, while peanuts provide a relatively greater amount of protein and certain nutrients.
Walnuts and Their Healthy Fat Content
Walnuts are richer in unsaturated fats compared to peanuts, making them a supportive choice for heart health and cholesterol levels, although the difference is limited. Both can be part of a balanced diet when consumed in moderation.
Nuts are generally known as a source of “healthy” fats, primarily because they contain monounsaturated and polyunsaturated fats, which are linked to protective effects on the heart.
Conversely, they also contain proportions of saturated fats which may pose a health risk if consumed excessively.
Benefits of Peanuts for Heart Health
Although peanuts are botanically classified as legumes, they have been the subject of extensive studies showing their cardiovascular benefits, thanks to their content of:
- Resveratrol: An antioxidant that improves blood vessel function.
- Arginine: An amino acid that helps produce nitric oxide, which improves blood flow.
- Vitamin B3 (Niacin): Raises good cholesterol (HDL) and lowers triglycerides.
- Vitamin B9 (Folate): Contributes to lowering homocysteine levels associated with heart disease.
Benefits of Walnuts for Heart Health
Walnuts are distinguished by containing elements that support heart health, most notably:
- Gamma-Tocopherol: A form of vitamin E with antioxidant and anti-inflammatory effects.
- Antioxidants: Such as polyphenols and flavonoids, which limit the oxidation of harmful LDL cholesterol.
- Magnesium: An important element for regulating blood pressure and maintaining a regular heartbeat.
Quick Comparison
Walnuts contain nearly double the amount of monounsaturated fats compared to peanuts and are characterized by a higher concentration of heart-protective antioxidants.
However, nuts in general remain high in calories, which necessitates moderate consumption.
It is recommended to consume about 30 grams of nuts daily to achieve health benefits without exceeding daily calorie needs.
