The Truth About Nut Butters and Heart Health

Heart disease remains the leading cause of death in the United States, affecting millions of Americans and their families. As consumers become increasingly aware of this sobering statistic, many are looking for dietary strategies to support cardiovascular health. Enter nut butters—a pantry staple that's frequently touted as heart-healthy, but is often misunderstood when it comes to what actually makes it beneficial (or potentially problematic) for heart health.

PB2 Foods partner and registered dietitian Amanda Holtzer recently shared some crucial insights about how nut butters fit into a heart-healthy diet, what to look for when choosing them, and why some claims surrounding "heart health" require a more critical eye than many might realize.

The Foundation: What Actually Supports Heart Health?

Before looking into nut butters specifically, it's essential to understand the fundamental principles of heart-healthy eating. Here are a few key nutritional strategies that genuinely support cardiovascular health:

Swap Saturated Fats for Unsaturated Fats

"Saturated fat is one of the key nutrients you want to decrease on a heart-healthy diet," Amanda explains. "This is because increased consumption of saturated fat is correlated with increased LDL cholesterol levels (aka the 'bad cholesterol') and decreased HDL levels (aka the 'good cholesterol'). And high cholesterol levels are a risk factor for cardiovascular disease."

Instead of reaching for saturated fats like butter, margarine, or palm oil, Amanda recommends opting for unsaturated fats found in olive oil, avocados, and chia seeds. This foundational swap can significantly impact your cardiovascular risk profile over time.

Choose Lean Sources of Protein

"When I say 'lean' protein, I'm referring to sources of protein that are low in fat," Amanda clarifies. This recommendation ties back to the saturated fat concern—many high-fat protein sources also contain significant amounts of saturated fat.

Amanda recommends prioritizing chicken, turkey, fish, and beans rather than fatty cuts of beef or pork. This doesn't mean you can never enjoy a steak, but rather that your everyday protein choices should lean toward options that support rather than challenge your cardiovascular system.

Increase Fiber Intake

"Fiber is an essential nutrient for heart health. This is because increased fiber intake can help to lower LDL cholesterol and total cholesterol levels. It can also help to regulate blood sugar," Amanda notes. Blood sugar regulation is particularly important because both pre-diabetes and diabetes are significant risk factors for cardiovascular disease.

The connection between fiber and heart health is well-established in research, making it one of the most reliable dietary strategies for cardiovascular protection.

Why Powdered Nut Butters Like PB2 Are the Smarter Heart-Healthy Choice

So how do nut butters measure up against heart-healthy principles? According to Amanda, traditional nut butters do offer some benefits—they contain mostly unsaturated fats, provide plant-based protein (about 7 grams per 2-tablespoon serving), and deliver 3 grams of fiber. However, when we apply these same heart-healthy eating principles to powdered peanut butter, PB2 emerges as a superior choice for cardiovascular health, and here’s why! 

The Fat Advantage: Zero Saturated Fat

While traditional peanut butter contains about 16 grams of total fat with 3.5 grams of saturated fat per serving, "a 2-tablespoon serving of PB2 Original contains 1.5 grams of total fat and 0 grams of saturated fat—making it a great low-fat addition," Amanda explains. To further illustrate how PB2 compares to other common breakfast spreads, she provides this practical example: "If you have a piece of toast with 2 teaspoons of butter, you're consuming about 5 grams of saturated fat. If you have a piece of toast with 1 tablespoon of PB2, you're consuming less than 1 gram of saturated fat!"

This swap doesn't just reduce saturated fat—it maintains flavor and satisfaction while supporting heart-healthy eating patterns. For individuals working to reduce their saturated fat intake, these strategic substitutions can make a significant difference over time. With 90% less fat and 70% fewer calories than traditional peanut butter, PB2 allows you to enjoy the taste of peanut butter more frequently without compromising cardiovascular goals.

Concentrated Lean Plant-Based Protein

"PB2 is a great source of lean, plant-based protein. Just 2 tablespoons contain 6 grams of protein," Amanda notes. While this is comparable to traditional peanut butter's 7 grams, the "lean" designation is what sets PB2 apart—you're getting substantial protein without the fat load that comes with traditional nut butters.

This makes PB2 particularly valuable for those following heart-healthy eating patterns that emphasize lean protein sources. You can incorporate peanut butter flavor into multiple meals throughout the day without exceeding your fat targets, making it easier to maintain consistent, heart-supportive nutrition.

Nutritional Transparency You Can Trust

Here's another critical advantage of PB2: we don't rely on vague marketing claims to sell our products. Amanda warns that "many different products use certain catchy, heart health-related phrases to market their products, when in reality—there's nothing heart healthy about them. Some of these phrases may include heart healthy, heart smart, supports heart health, or prevents heart disease."

She provides a specific example: "There are several breakfast cereals out there that have things like 'supports heart health' or 'can help lower cholesterol' on the box. And while some of those cereals do contain fiber and have moderate sugar contents, just that cereal alone will not help to lower cholesterol and improve heart health."

The truth is more complex and less marketable: "Lifestyle changes such as adopting a Mediterranean style of eating and exercising regularly can actually improve heart health." No single food or product—no matter how nutritious—can compensate for an otherwise poor diet or sedentary lifestyle.

What to Actually Look For

Instead of relying on marketing language, Amanda recommends developing your own evaluation criteria. When assessing whether a food genuinely supports heart health, look for: 

• Low saturated fat content - PB2 has zero saturated fat
• Low sodium content - PB2 Original contains minimal sodium
• Low sugar content - Just 1 gram per serving in PB2 Original
• Meaningful protein - 6 grams of plant-based protein per serving

These aren't marketing claims—they're measurable nutritional facts that align with evidence-based heart health recommendations. We don’t just say PB2 is a better choice; the nutrition proves it! 

Building a Heart-Healthy Approach

The conversation around nut butters and heart health comes down to understanding nuance. Traditional nut butters offer genuine benefits—unsaturated fats, plant protein, and fiber—that support cardiovascular health when consumed as part of a balanced diet and in appropriate portions.

PB2 offers a smarter approach to enjoying nut butter for anyone looking to optimize their nutrition. With its concentrated protein, minimal fat content, and versatile applications—when compared to traditional options—PB2 provides a better way to enjoy the flavors and benefits of nut butter while supporting heart-healthy eating patterns. Whether you're actively managing cardiovascular concerns or simply making proactive choices for long-term health, PB2's superior nutritional profile is an exceptional choice!

Ultimately, the key is remembering Amanda's fundamental insight: no single food will make or break your heart health. Whether you choose traditional peanut butter, PB2, or a combination of both, these choices matter most when they're part of a broader commitment to heart-healthy eating patterns, regular physical activity, and overall lifestyle choices that support cardiovascular wellness.