In the context of increasingly common cardiovascular diseases and blood fat disorders, choosing foods rich in good fats has become a major concern. Peach and peanut are two familiar and easy-to-find nuts with price differences, but both are highly appreciated for their cardiovascular benefits.
According to nutritional analysis published in Verywell Health, both contain unsaturated fats, fiber and antioxidants, components that play an important role in reducing bad cholesterol and protecting blood vessel walls. However, according to the standard 28-gram diet, pears provide a higher amount of fatty acids beneficial for the heart, while peanuts stand out in protein and some micronutrients.
Peanuts, protein and blood vessel protectant advantages
Biologically, peanuts belong to the legume family, not traditional dry seeds. This helps peanuts have significantly higher protein content, nearly 7 grams per serving, suitable for people who need to control hunger and maintain muscle mass.
Peanuts are also rich in resveratrol, an antioxidant that has been researched a lot in improving vascular endothelial function. Besides, there is arginine, an amino acid involved in the nitric oxidation process, which helps blood vessels dilate and supports lower blood pressure.
According to Dr. Dariush Mozaffarian, a cardiologist and nutrition professor at Tufts University (USA), nuts and legumes such as peanuts "can improve blood lipid profiles, especially when replacing saturated fat in the daily diet".
Peanuts also provide niacin, folic acid, coenzyme Q10 and copper, micronutrients directly related to lipid metabolism and blood vessel health.
Peach, pomegranate, good fat and antioxidants
If peanuts are strong in protein, pears are superior in single and multi-unsaturated fats. A serving of pears contains more than 21 grams of fat, most of which is beneficial fat, helping to reduce low-density lipoprotein cholesterol and improve high-density lipoprotein cholesterol.
The highlight of pecans is gamma-tocopherol, a form of vitamin E with strong antioxidant activity, which helps reduce inflammation in the blood vessel walls. In addition, polyphenols and flavonoids in pecans have the ability to limit the oxidation process of low-density lipoprotein cholesterol, a key factor in atherosclerosis.
According to Dr. Penny Kris-Etherton, a cardiovascular nutritionist at the University of Pennsylvania (USA), nuts rich in unsaturated fats like pears "play an important role in a diet that is beneficial for the heart, if portions are controlled".
Which type should you choose?
In fact, there is no "absolutely right" choice. Peach is suitable for people who need to improve cholesterol and prioritize good fats, while peanuts are an economical choice, rich in protein and micronutrients. The American Heart Association recommends consuming about 28 grams of nuts per day, without salt, without sugar, to take advantage of benefits without excess energy.
Whether it's peanuts or peach blossoms, eating regularly, combined with a balanced diet and active lifestyle, is still key to protecting the heart for a long time.
