Pecans lower cholesterol

Cardiovascular diseases remain one of the main causes of mortality, and almost half of cases are related to poor diet. To reduce the risks, experts recommend to monitor the quality of the diet and make a choice in favor of healthy foods. It is especially important to control snacks, because they provide about 20% of daily calories.

Often people choose snacks with a high content of sugar and saturated fats, which worsens the overall condition of the body. However, if you replace such products with nuts, you can significantly improve the balance of fats and carbohydrates in your diet. Pecans have proven to be particularly beneficial in this regard, reducing carbohydrate intake by almost 6% of total calories.

Compared to other nuts, pecans are rich in polyphenols, including flavan-3-ol, which has been linked to reduced risk of cardiovascular disease. It also affects endothelial function, improving vascular health. In addition, pecans help normalize triglyceride and “bad” cholesterol levels.

The trial was conducted at the University of Pennsylvania from August 2022 through March 2024. Participants aged 25 to 70 years with overweight or obesity were divided into two groups: one ate pecans every day, the other adhered to the usual diet. After 12 weeks, the experts compared the changes in their condition.

Although vascular parameters remained unchanged, the group that consumed pecans showed a significant reduction in triglyceride levels-16 mg/dL, double the typical effect of nuts. There was also an improvement in total cholesterol levels, including a decrease in “bad” (LDL) and an increase in “good” (HDL) cholesterol.

After 12 weeks, participants who replaced snacks with pecans had an increased intake of healthy fats and fiber. Their diets became more balanced, as evidenced by a 9.4-point increase in the HEI-2020 Healthy Eating Index. Although there was a slight weight gain in some subjects, there was no negative impact on cardiometabolic parameters.

Although pecans did not demonstrate significant effects on blood vessels, their benefit on lipid profile is clear. Experts advise replacing habitual snacking with 57 grams of these nuts to support heart health and improve nutritional quality.