A recent Penn State study shows that replacing daily snacks with pecans can improve cholesterol levels and overall diet quality, particularly for adults at risk of metabolic syndrome.
Swapping daily snacks with pecans can enhance cholesterol levels and overall diet quality, according to new research from Penn State’s Department of Nutritional Sciences. The randomized controlled trial involved adults either living with or at risk for metabolic syndrome — a cluster of conditions that increase the risk for chronic diseases, such as heart disease, stroke and type 2 diabetes.
The study included 138 participants, aged 25 to 70, divided into two groups: one substituting their daily snacks with two ounces of pecans, and the other continuing with their usual diet.
Over 12 weeks, those who consumed pecans showed significant improvements in several cholesterol metrics, including reductions in total cholesterol, low-density lipoprotein (LDL) cholesterol, non-high-density lipoprotein (HDL) cholesterol, the ratio of total cholesterol to HDL cholesterol, and triglycerides.
“Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality,” co-author Kristina Petersen, an associate professor of nutritional sciences at Penn State, said in a news release. “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.”
Participants who consumed pecans also saw a 17% increase in diet quality, based on adherence to the Dietary Guidelines for Americans. This improvement included higher intakes of essential yet often under-consumed food groups like plant proteins and seafood.
LDL cholesterol, often referred to as “bad cholesterol,” can accumulate in the arteries, presenting risks of stroke and heart attack. HDL, known as “good cholesterol,” helps carry cholesterol back to the liver for elimination. Triglycerides, while essential for energy storage and metabolism, also contribute to cardiovascular risk when levels are too high. Thus, reducing LDL cholesterol and triglycerides alongside improving the LDL-to-HDL ratio are crucial steps for heart health.
The study’s authors noted that the presence of chemical compounds with anti-inflammatory properties, such as polyphenols found in pecans, may support endothelial function — essential in maintaining healthy blood vessels.
While the study did not find differences in vascular health outcomes between the two groups, the researchers emphasized the potential benefits of incorporating polyphenol-rich foods, like pecans, fruits, vegetables and whole grains, into one’s diet.
“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,” Petersen added.
The research, published in the American Journal of Clinical Nutrition, suggests that replacing everyday snacks with pecans is a simple yet effective dietary change that could yield significant health benefits, particularly for individuals at risk for metabolic syndrome.
This study, supported by the Clinical Research Center at Penn State Clinical and Translational Science Institute and funded by the American Pecan Council, adds a new dimension to our understanding of the cardiovascular benefits of nuts.
Source: Penn State University