Pecans: A Heart-Healthy Snack Choice

Considering a healthy snack between meals? A handful of pecans may be a smart option. Recent research indicates that eating pecans can improve diet quality and cholesterol levels.

Study Insights

Published in the American Journal of Clinical Nutrition, the study involved 138 adults aged 25 to 70 who were either experiencing or at risk for metabolic syndrome - a cluster of conditions increasing the likelihood of heart disease, stroke, and type 2 diabetes, including abdominal obesity, high blood pressure, high blood sugar, elevated triglycerides, and low HDL cholesterol.

Participants were divided into two groups: one consumed about two ounces of raw, unsalted pecans daily, while the other continued with their regular snacks. They underwent medical evaluations, including cholesterol and blood pressure tests, both before and after the study.

By the end of the trial, results showed that those who consumed pecans experienced lower cholesterol levels and enhanced diet quality compared to those in the control group.

Cholesterol-Lowering Potential of Pecans

The study suggests pecans have specific benefits beyond those generally associated with nuts. According to Kristina Petersen, PhD, co-author of the study and associate professor at Penn State University, pecans boast unique polyphenol content that may promote healthy blood vessels. Participants who ate pecans daily consumed more fiber and polyunsaturated fats, contributing to improvements in LDL cholesterol.

These findings align with prior research, including a 2018 study published in Nutrients, which showed that substituting saturated fats with pecans in the American diet decreased heart disease and type 2 diabetes risks. (Both studies were funded by pecan industry groups.)

Should You Add Pecans to Your Daily Diet?

Poor dietary habits significantly contribute to cardiometabolic diseases, the leading cause of death in the U.S., notes Theresa Gentile, MS, RDN, CDN, spokesperson for the Academy of Nutrition and Dietetics. Incorporating nuts, especially pecans, in your diet can be beneficial for heart health and lowering risk factors for such diseases.

Nonetheless, Gentile advises that pecans should not replace cholesterol medication. While lifestyle changes, including dietary adjustments, can improve cholesterol levels and complement medications, food alone does not match the efficacy of prescribed treatments. Statins can lower LDL cholesterol by 20% to 60%, whereas pecans in the study reduced total cholesterol by 3.6% and LDL by 6%.

Incorporating pecans as part of a balanced diet can contribute positively to heart health, but consult with healthcare professionals regarding any significant changes to dietary or medication routines.