Swapping biscuits, crisps and other snacks for a handful of pecan nuts could help lower cholesterol and improve heart health, a study suggests. The nuts are rich in monounsaturated fats, which can help lower “bad” LDL cholesterol and raise levels of “good” HDL cholesterol. They also contain nutrients including thiamine, manganese and copper which are thought to boost brain function.
Researchers divided 138 adults into two groups — one who continued with their usual snack habits and one who switched to consuming two ounces (57g) of pecan nuts daily. Participants underwent blood tests and had health data collected for the 12-week study.
They were also asked to stop eating other types of nuts and keep their snacking consistent.
Pecan-eaters experienced reductions in total cholesterol, including LDL cholesterol which can build up in arteries and increase the risk of heart attacks and strokes.
The pecan group also scored 17% higher on a measure of diet quality, according to US guidelines.
Study co-author Kristina Petersen, associate professor of nutritional sciences at Penn State University, said: “Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality.
“These results add to the large evidence-base supporting the cardiovascular benefits of nuts and add additional insights into how adults can incorporate nuts into their diet to improve the overall quality of their diet.”
The researchers noted that previous studies suggested chemical compounds with anti-inflammatory properties called polyphenols in pecans may support endothelial function, a key factor in maintaining healthy blood vessels.
Ms Petersen added: “The improved diet quality among pecan snackers — including a higher percentage of calories from polyunsaturated fats and increased fibre and polyphenols — likely also contributed to the observed cholesterol improvements, particularly the LDL-lowering effects.”
The findings were published in the American Journal of Clinical Nutrition.