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Is Peanut Butter Good for High Blood Pressure?

We often overlook the power of peanut butter and believe it’s just a spread for snacks, bread, and cookies. However, peanut goes beyond just that. It has many health benefits, not limited to controlling high blood pressure.

Does Peanut Butter Reduce Blood Pressure?

Peanut butter is suitable for people with high blood pressure. It contains two minerals, magnesium, and potassium, which help control blood pressure.

As we know, peanut butter contains a significant amount of protein and fiber that can offer some protection level, as published by MED researchers. Eating peanut butter with other food combinations like Omelets can be helpful against high blood pressure.

What is the Best Peanut Butter for High Blood Pressure?

Not all peanut butter is suitable or healthy for consumption. Some peanut butter contains hydrogenated vegetable oil, which prevents the peanut butter from separating at room temperature. The saturated fat creates terrible cholesterol that causes plaque in your arteries, leading to high blood pressure.

The best peanut butter brands are organic, as recommended in the article. You can also identify unhealthy brands by looking at the food label to ensure no saturated fat.

Simple Eating Plan to Fight Again High Blood Pressure

Follow the DASH (Dietary Approach to Stop Hypertension) eating plan to help lower high blood pressure. This plan contains nuts, seeds, beans, peanut butter, and peanuts rich in magnesium, potassium, and fiber.

How to DASH?

DASH food plans ensure you have a certain number of daily servings from different food groups. There isn’t a particular requirement or follow steps to DASH. Depending on your age and the calories you eat, your servings will also vary.

Food Group  Daily servings for a 2000 Calorie Diet Daily Servings for a 2600 Calorie Diet Serving Sizes
Grains and grain products
(eat mostly whole grain foods each day)
6 – 8 10-11 1 slice of bread
1 oz dry cereal
½ cup cooked rice, pasta, or cereal
Vegetables 4-5 5-6 1 cup raw leafy vegetable
½ cup up cut-up raw or cooked vegetable
½ cup vegetable juice
Fruits 4 – 5 5-6 1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen, or canned fruit
½ cup fruit juice
Fat-free or low-fat milk and milk products 2 – 3 3 1 cup milk or yogurt
1 ½ ounces cheese
Lean meats, fish, poultry 6 or less 6 1 oz cooked
1 egg
Nuts, seeds, and legumes 4 – 5 per week 1 1/3 cup or 1 ½ oz nuts
2 Tbsp peanut butter
2 Tbsp or ½ oz seeds
½ cup cooked legumes (dry beans, peas)
Fats and oils 2-3 3 1 tsp soft margarine
1 tsp vegetable oil
1 Tbsp mayonnaise
2 Tbsp salad dressing
Sweets and added sugars 5 or less per week 2 or less 1 Tbsp sugar1 Tbsp jelly or jam
½ cup sorbet
1 cup lemonade
Source: The National Heart Lung and Blood Institute
oz = ounce; Tbsp = tablespoon; tsp = teaspoon


If you have high blood pressure, including peanut butter and other nuts in your daily serving will be helpful. Let me know what you think, and leave your thoughts in the comment section below.

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