A Crunchy Snack That Could Lower Heart Disease Risk
If you’re looking for a crunchy and delicious snack that’s great for your heart, there is good news for you. A recent study published in The American Journal of Clinical Nutrition has discovered that swapping your usual snack for just a handful of pecans can significantly benefit your cardiovascular health.
Pecans are rich in antioxidants, monounsaturated fats, and fiber, all of which play a vital role in combating heart disease.
The Study
During the 12-week study, researchers examined 138 adults who displayed at least one risk factor for heart disease—such as high blood pressure, elevated cholesterol levels, increased blood sugar levels, or a high BMI.
Of the participants, half maintained their usual eating habits, while the other half replaced two ounces of their daily snacks with pecans.
The study, funded by the American Pecan Council, found that those eating pecans not only enjoyed enhanced diet quality but also demonstrated enhancements in cardiovascular metrics toward the end of the trial.
‘Replacing typical snacks with pecans improved key risk factors for heart disease, including blood cholesterol levels and diet quality,’ stated Kristina Petersen, the lead author and an associate professor of Nutritional Sciences at Penn State. ‘These results support the cardiovascular benefits of nuts and provide new insights into how adults can incorporate them into their diet.’
Considerations
However, there are caveats. The study revealed minimal impact on vascular health, meaning the functionality of blood vessels did not improve as much as expected. Participants in the pecan group also gained an average of 1.5 pounds, likely due to the high caloric content of pecans—almost 200 calories per ounce.
It’s possible that participants did not fully adhere to avoiding unhealthy snacks, such as cookies and chips, as instructed.
Conclusion
The study also indicated a 17% increase in diet quality among pecan consumers, reinforcing their role in maintaining a healthy diet, specifically as substitutes for less healthy snacks. Previous studies, such as a 2021 analysis, also found that daily pecan consumption could lead to a notable reduction in total cholesterol and ‘bad’ LDL cholesterol levels.
While pecans may be less researched than other nuts, their emerging evidence suggests they should be valued as a healthy snack choice in a balanced diet.
Comments are closed