This Nut May Lower Cholesterol and Boost Heart Health, Study Finds

When it comes to health markers, cholesterol is one of the most critical. Your levels can reveal your risk for heart disease and signal whether lifestyle changes—or even medication—might be needed. While there are plenty of ways to manage cholesterol, most research agrees that the most natural and effective approach starts with diet. Eating more fiber, lean protein, and heart-healthy fats—like those found in nuts such as pecans—can go a long way in supporting healthy cholesterol levels.

According to a new study published in The American Journal of Clinical Nutrition, adding pecans in place of other commonly eaten snacks can help reduce cholesterol numbers. 

In the study, researchers tracked 138 adults who had at least one risk factor for poor metabolic health but did not have cardiovascular disease or type 2 diabetes. The participants were split into two groups: a control group which ate a normal diet, and the test group which replaced their regular snacks with two ounces of raw, unsalted pecans.

Each day, participants completed questionnaires and had regular check-ins throughout the study. At the end, they returned for follow-up assessments, including blood pressure readings, lab tests, weigh-ins, and other health screenings.

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At the end of the study, researchers found that compared to those who maintained their usual diet, participants who ate pecans had lower total cholesterol, LDL (or “bad”) cholesterol, non-HDL cholesterol, and triglyceride levels. 

In addition, their overall diet quality improved by 9.4 points according to the Healthy Eating Index. Although there was a slight tendency toward weight gain in the pecan group, the average 1.5-pound increase wasn’t considered statistically significant.

Considering their rich supply of heart-healthy fats and dietary fiber, it’s no surprise that regular pecan consumption led to significant benefits. Former research has shown that fiber, in particular, helps reduce the amount of fat absorbed into the bloodstream, which can naturally lead to lower cholesterol levels.

In addition to eating a healthy diet, research also shows that regular strength training and aerobic exercise, just 150 minutes a week, can help to reduce cholesterol levels. 

Before you swap your cholesterol-lowering medication for a handful of pecans, keep in mind that none of the participants in the study had been diagnosed with cardiovascular disease. Always consult with a medical professional before making any changes to your treatment plan.