Eating Pecans Every Day Can Help Lower Cholesterol

If you’re looking for a heart-smart snack, it may be time to reach for a handful of pecans. A new study suggests that eating pecans every day could help lower cholesterol and improve overall diet quality making them more than just a tasty topping for salads or desserts.

A Daily Dose of Pecans May Support Cholesterol Health

In a clinical trial published in the American Journal of Clinical Nutrition, 138 adults aged 25 to 70 with or at risk for metabolic syndrome were studied to understand how pecan consumption affects health. Metabolic syndrome refers to a cluster of conditions like abdominal obesity, high blood pressure, elevated blood sugar, and low HDL (“good”) cholesterol that together raise the risk of heart disease, stroke, and type 2 diabetes.

Participants were divided into two groups. One group ate about two ounces of raw, unsalted pecans daily, while the other maintained their usual diets. After several weeks, those who included pecans in their daily routine showed:

• A 3.6% reduction in total cholesterol

• A 6% drop in LDL (“bad”) cholesterol

• Improved overall diet quality

These are modest numbers, but when combined with other healthy habits, they could add up to meaningful cardiovascular benefits over time.

What Makes Pecans So Powerful?

It’s not just about eating more nuts pecans, in particular, offer unique nutritional benefits:

• Rich in polyphenols, plant compounds known for supporting vascular health

• High in unsaturated fats, including heart-healthy polyunsaturated fats

• Naturally cholesterol-free and low in sodium

• A good source of fiber, which can support healthy digestion and fullness

According to Kristina Petersen, PhD, co-author of the study and associate professor of nutritional sciences at Penn State, pecans’ unique profile of polyphenols may be especially beneficial for cardiovascular health.

Backed by Past Research

The new findings echo those from a 2018 study published in Nutrients, which showed that replacing saturated fats in the American diet with pecans helped reduce the risk of heart disease and type 2 diabetes. While both studies received support from pecan industry groups, their results align with broader research around nut consumption and heart health.

In fact, a 2021 analysis published in Circulation found that people who regularly eat nuts have a 19% lower risk of cardiovascular disease compared to those who rarely do.

Can Pecans Replace Medication? Not Quite

While the study’s results are encouraging, nutrition experts caution against thinking of food as a direct substitute for medical treatment. “Lifestyle changes can help improve cholesterol levels and enhance how well medications work,” said Theresa Gentile, MS, RDN, CDN, spokesperson for the Academy of Nutrition and Dietetics. “But food doesn’t have the same effect as medication.”

For comparison, cholesterol-lowering statins can reduce LDL by up to 60%, while the pecan study showed a 6% reduction. Still, incorporating heart-healthy foods like pecans can complement medical care and support long-term wellness.

How to Add Pecans to Your Diet

Ready to give pecans a try? Here are a few easy ways to incorporate them into your meals:

• Sprinkle chopped pecans over oatmeal or Greek yogurt

• Blend them into smoothies for added creaminess and fiber

• Use them in homemade granola or trail mix

• Add to roasted vegetables for a crunchy finish

• Snack on a small handful between meals

Two ounces of pecans is about 19 to 20 halves, and they’re calorie-dense so enjoy them in moderation as part of a balanced diet.

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