Replacing snack foods with pecans can improve cholesterol levels and overall diet quality, researchers have found. Eating pecans was found to diminish key risk factors for heart disease, according to a study from the Penn State Department of Nutritional Sciences published in March. 

Participants who opted for pecans instead of their regular snacks demonstrated a decrease in cholesterol measurements associated with poorer heart health compared to those who didn’t snack on pecans. Researchers suggested that people should cobnsider incorporating more polyphenol-rich foods into their diets, such as pecans, fruits, vegetables, and whole grains, to bolster heart health and improve overall diet.

The study, published in the American Journal of Clinical Nutrition, contributes to the growing body of evidence supporting the health benefits of eating nuts, reports Surrey Live.

The 138 participants in the study, aged between 25 and 70, either lived with or were at risk of developing metabolic syndrome – a cluster of conditions that heighten an individual’s risk for several chronic diseases.

They met one or more criteria for metabolic syndrome, including abdominal obesity, high triglycerides, low HDL, high blood pressure, and high fasting blood glucose.

The researchers divided the participants evenly into two groups. One group was designated the pecan snacking group, who were instructed to eat 57 grams of pecans daily in lieu of their usual snacks, and the other group were asked to continue with their regular diet.

The quality of diet, gauged by adherence to the Dietary Guidelines for Americans, was 17% higher at the study’s conclusion for participants who consumed pecans compared to those who didn’t.

Pecans are rich in polyphenols, an anti-inflammatory compound. The researchers cited previous studies suggesting that polyphenols bolster a crucial element of healthy blood vessels known as endothelial function.

However, the study did not identify any differences in vascular health – the body’s network of blood vessels – between the two groups.

“Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality,” stated Kristina Petersen, associate professor of nutritional sciences at Penn State and co-author of the study.

“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.”

Prof Petersen added: “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.”

This study received funding from the American Pecan Council.