Switching daily snack foods to pecans improved unhealthy cholesterol levels and enhanced overall diet quality, according to a new study by researchers from Penn State University.
Participants who ate pecans in lieu of their usual snacks demonstrated reductions across cholesterol measurements linked to poorer heart health compared to those that did not snack on pecans. Additionally, diet quality was 17% higher at the conclusion of the study for participants who consumed pecans.
About the study
The study included 138 adults with one or more criteria for metabolic syndrome, including: abdominal obesity, high triglycerides, low “good” HDL cholesterol, high blood pressure and high fasting blood glucose.
Participants were 25 to 70 years old and were randomly assigned into two equal groups: 1) the pecan snacking group, who were asked to consume two ounces (56 g) of pecans per day in place of snacks typically consumed, and 2) the usual diet group, who were asked to continue their regular diet.
Vascular health data and blood work were collected at the start and conclusion of the 12-week study. Self-reported 24-hour diet recalls were collected nine times during the study.
All participants were also instructed to stop eating all other types of nuts and to keep the rest of their diet/meals and lifestyle consistent throughout the study.
The findings
The pecan snackers experienced reductions in total cholesterol, LDL “bad” cholesterol and blood triglycerides (fats) compared to non-pecan snackers.
LDL cholesterol can build up in arteries and increase the risk of stroke or heart attack. HDL particles carry cholesterol back to the liver for removal from the body. Triglycerides are a necessary fat for energy storage and metabolism, but high levels of triglycerides also increase the risk of cardiovascular disease.
As well, participants who ate pecans showed higher overall diet quality, with increased intakes of other under-consumed food groups, such as plant proteins and seafood.
The improved diet quality among pecan snackers — including a higher percentage of calories from polyunsaturated fats and increased fiber and polyphenols — likely also contributed to the observed cholesterol improvements, particularly the LDL-lowering effects.
Research suggests that anti-inflammatory phytochemicals in pecans, called polyphenols, may support endothelial function, a key factor in maintaining healthy blood vessels.
The researchers said that people should consider consuming more foods with polyphenols — like pecans, fruits, vegetables and whole grains — to support heart health and improve overall diet quality.
Source: American Journal of Clinical Nutrition, January 27, 2025.
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