A new study from Penn State University shows that swapping your usual snacks for pecans can help lower cholesterol and improve overall diet quality.
Researchers found that people who ate pecans daily saw significant improvements in heart health compared to those who stuck to their usual snacks.
The study included 138 adults between the ages of 25 and 70, all of whom had at least one sign of metabolic syndrome—a group of conditions that increase the risk of heart disease, stroke, and diabetes.
These conditions include high blood pressure, high cholesterol, excess belly fat, and high blood sugar.
Participants were split into two groups:
- Pecan snackers: They ate two ounces of pecans daily instead of their usual snacks.
- Regular snackers: They continued their normal eating habits.
After 12 weeks, researchers measured cholesterol levels and overall diet quality.
They found that pecan eaters had lower levels of total cholesterol, LDL (bad) cholesterol, non-HDL cholesterol, and triglycerides. High LDL cholesterol can clog arteries and increase the risk of heart attacks and strokes, so lowering it is key to heart health.
Why pecans are a great choice
Kristina Petersen, a professor at Penn State and co-author of the study, explained that nuts like pecans offer major heart benefits.
“Replacing typical snacks with pecans improved key risk factors for heart disease, including blood cholesterol levels and diet quality,” she said.
Pecans are packed with healthy fats, fiber, and polyphenols, which are natural compounds that help reduce inflammation. While this study did not show direct improvements in blood vessel health, previous research suggests that polyphenols may support healthy arteries over time.
Not only did pecan snackers see improvements in cholesterol, but they also followed a healthier diet overall. Researchers found that participants who ate pecans had a 17% higher adherence to the Dietary Guidelines for Americans, meaning they made better food choices.
They also ate more plant proteins, seafood, fiber, and polyunsaturated fats—all of which support heart health.
Should you snack on pecans?
The study suggests that replacing processed snacks with pecans is a simple and effective way to improve heart health, especially for those at risk of metabolic syndrome. By making this small change, people can lower their cholesterol and follow a healthier diet without completely overhauling their eating habits.
Petersen and her team encourage people to eat more foods rich in polyphenols, like pecans, fruits, vegetables, and whole grains. These foods can help support heart health and overall well-being.
So, next time you’re reaching for a snack, consider grabbing a handful of pecans. It’s a tasty and heart-smart choice!
