Eating Pecans Every Day May Improve Your Cholesterol and Diet Quality

Considering a healthy snack between meals? A handful of pecans may be a smart choice. A recent study found that eating pecans improved both diet quality and cholesterol levels.

Eating Pecans Every Day May Lower Cholesterol

The study, published in American Journal of Clinical Nutrition, included 138 adults between ages 25 and 70. The participants had or were at risk for metabolic syndrome—a group of conditions that raise the risk of heart disease, stroke, and type 2 diabetes.

These conditions include abdominal obesity, high blood pressure, high blood sugar, elevated triglycerides, and low HDL (“good”) cholesterol.

The participants were split into two groups: one ate about two ounces of raw, unsalted pecans daily, while the other continued with their usual snacks. All participants underwent medical testing, including cholesterol and blood pressure checks, before and after the study.

By the end of the trial, blood tests showed that those who ate pecans had lower cholesterol levels and better overall diet quality compared to the control group.

The Nutrients in Pecans That May Support Heart Health

The findings suggest the benefits weren’t just from eating nuts generally, but specifically from pecans.

“Pecans have a unique polyphenol content compared to some of the other tree nuts, so that made us interested,” said Kristina Petersen, PhD, a co-author of the study and an associate professor of nutritional sciences at Penn State University.

Polyphenols in pecans may support healthy blood vessels. People who ate pecans daily in the study consumed more fiber and polyunsaturated fats, which likely contributed to improvements in LDL cholesterol.

Previous research supports these findings. A 2018 study in Nutrients found that replacing some saturated fat in a typical American diet with a handful of pecans daily helped protect people at risk of heart disease and type 2 diabetes. (Both studies were funded by pecan industry groups.)

Should You Add Pecans to Your Daily Diet?

Poor diet plays a major role in cardiometabolic diseases, the leading cause of death in the United States, said Theresa Gentile, MS, RDN, CDN, a spokesperson for the Academy of Nutrition and Dietetics.

“Nuts, including pecans, are part of a heart-healthy diet and may improve risk factors for these diseases,” Gentile told Verywell.

However, Gentile emphasized that pecans should not replace cholesterol medication. “Lifestyle changes can help improve cholesterol levels and enhance how well medications work, but food doesn’t have the same effect as medication,” she said.

While statins can reduce LDL cholesterol by 20% to 60%, the new study found that pecans reduced total cholesterol by 3.6% and LDL by 6%.