This Nut May Help Lower Cholesterol and Boost Heart Health, According to a New Study

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Key Points:

A new study published in The American Journal of Clinical Nutrition shows that eating 57 grams of pecans each day could help lower cholesterol levels.
Participants in the study who ate pecans every day for 12 weeks were found to have an average reduction in total cholesterol by 8.1 milligrams per deciliter, or 3.6%.
Other research has demonstrated further health benefits of pecans, including high magnesium content, fiber, and a possible ability to boost cognitive function.

If you’re trying to up your plant-based protein and fiber intake, pecans are a great way to go. They’re accessible, delicious, and the perfect snack when you’re in a pinch.

But if you need another reason to stock up on the buttery nut, a new study published in The American Journal of Clinical Nutrition just revealed that eating 57 grams of pecans per day could help lower cholesterol.

The randomized trial included 138 participants — who all had at least one risk factor for metabolic syndrome, a cluster of conditions including high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels — and divided them into two groups. One group was asked to eat 57 grams of raw, unsalted pecans each day in place of the snacks they usually consumed, while the control set continued eating its typical diet.

After 12 weeks, researchers found that “Pecan intake improved total cholesterol, LDL cholesterol, non-HDL cholesterol, and triglycerides compared with the usual diet group.” This translated to a reduction in total cholesterol by 8.1 milligrams per deciliter, or 3.6%.

“The study found statistically significant improvements in LDL cholesterol and triglycerides, but it’s difficult to know how much of this benefit was due to the pecans themselves as opposed to the reduction of other, likely less healthy, snacks,” explains Brett Victor, MD, a cardiologist at Cardiology Consultants of Philadelphia.

“I would interpret this trial as confirmation that replacing unhealthy snacks with a modest amount of healthy snacks, including nuts and pecans if you enjoy them, is one way to promote a heart-healthy diet.”

Curious about the exact mechanisms at play? Here’s what experts want you to know about the power of pecans.

Do pecans benefit heart health and lower cholesterol?

These nuts can be used as a supplemental dietary tool to promote heart health. Because pecans have a high concentration of monounsaturated fatty acids, particularly oleic acids, they’re known to decrease total cholesterol and LDL cholesterol, says Matthew Segar, MD, a cardiologist at the Texas Heart Institute.

They also suppress post-meal triglyceride levels, which control fat spikes in your bloodstream after a meal, he details. “This is especially important because temporary fat surges can contribute to heart disease over time.”

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Pecans are rich in ellagic acid and flavonoids, which have antioxidant and anti-inflammatory effects, ultimately reducing total inflammation in the body and supporting a healthy heart, according to Michelle Routhenstein, RD, a preventative cardiology dietitian and founder of Entirely Nourished.

“Ellagic acid in pecans reduces inflammation and oxidative stress — an imbalance of free radicals and antioxidants in the body that leads to cell damage — helping to support heart health, and flavonoids improve blood vessel function, promoting better circulation and cardiovascular wellness,” she explains.

Additionally, regular consumption of pecans can lead to a significant decrease in lipids and lipoproteins, which can positively impact long-term cardiovascular health, says Mohanakrishnan Sathyamoorthy, MD, the chair of internal medicine at the Burnett School of Medicine at Texas Christian University. Polyphenol compounds in the nut also improve endothelial function, which plays a crucial role in maintaining cardiovascular health and overall well-being, he adds.

How many pecans should you eat to reap these benefits?

According to this study, consuming 57 grams (about two ounces) of pecans a day reduced the risk of cardiometabolic diseases and high cholesterol. Generally speaking, this translates to roughly 30 to 35 pecans, Routhenstein explains.

There’s no specific upper limit mentioned in the study, but don’t overdo it. “For those watching their weight, pecans have a high caloric density, but they’re also high in fiber, so eating too many quickly can cause digestive issues like bloating, cramping, gas, or constipation,” says Segar.

Just note that consistency is key for maximum health benefits since researchers analyzed participants’ pecan intake over a 12-week period.

As for the type of nut, Victor says raw, unsalted pecans — just like those used in the study — are the way to go. Unfortunately, pecan pie, candied pecans, or salted pecans may reduce the health benefits of the nuts due to added sugar and sodium, offsetting the positive effects on cholesterol and inflammation, he explains.

If you’re craving extra spice, Routhenstein recommends adding your own seasoning like cinnamon or smoked paprika.

What are the additional health benefits of pecans?

Besides their potential benefits for heart health, research suggests that pecan’s high magnesium content may support bone health and reduce the risk of osteoporosis.

What’s more, Routhenstein says the low glycemic index of pecans helps stabilize blood sugar, making them a great snack for managing or preventing type 2 diabetes. They’re also a good source of fiber, therefore aiding digestion, encouraging regular bowel movements, and keeping you full for longer, Victor adds.

If you’re somehow still not convinced to stock up on this fan-favorite nut, research even suggests pecans can improve brain health and reduce the risk of cognitive decline due to their healthy fats and antioxidant content.

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