A recent study shows that replacing usual snacks with pecans can improve cholesterol levels and diet quality in adults at risk of heart and metabolic diseases.
Researchers conducted a 12-week trial involving adults aged 25 to 70 who were overweight or obese and had at least one sign of metabolic syndrome. Participants were split into two groups: one ate 57 grams of raw, unsalted pecans daily instead of their regular snacks, while the other continued their usual diet without nuts.
The study found that those who ate pecans had significant drops in total cholesterol, LDL (“bad”) cholesterol, non-HDL cholesterol, and triglycerides compared to the control group. These changes are important because high LDL and triglycerides raise the risk of heart disease. However, there was no change in HDL (“good”) cholesterol or blood vessel function.
Pecan eaters also improved their overall diet quality, scoring higher on the Healthy Eating Index. This was partly because pecans replaced less healthy snacks high in saturated fats and sugars. The pecan group did gain a small amount of weight (about 0.7 kg), likely because pecans added more calories than the snacks they replaced.
Pecans are rich in healthy unsaturated fats, fiber, and plant compounds called polyphenols, which may help lower cholesterol and protect the heart. They contain more polyphenols than many other nuts, including flavan-3-ols, which have been linked to reduced heart disease risk.
While the study did not find changes in blood vessel health, the improvements in cholesterol and diet quality suggest that eating pecans as a snack could help reduce the risk of cardiovascular disease in people at risk.
The study was funded by the American Pecan Council but conducted independently by researchers.
In summary, swapping usual snacks for a daily handful of pecans can help lower bad cholesterol and improve diet quality, offering a simple way to support heart health in adults at risk of cardiometabolic problems.
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