Pecans have always been a popular choice in the world of nuts, known for their delicious flavor and versatility in various dishes. Beyond taste, pecans offer a range of key nutrients such as fiber, copper, thiamine, and zinc, which contribute to improved blood sugar, heart health, and brain function, according to Healthline. A recent study published in The American Journal of Clinical Nutrition highlights another benefit of incorporating pecans into your diet: their potential to lower cholesterol levels.
The study, involving 138 participants, found that consuming 57 grams (2 ounces) of pecans daily over 12 weeks led to a significant reduction in total cholesterol by 8.1 mg/dL among the pecan-eating group. Notably, there were decreases in LDL (“bad”) cholesterol, non-HDL (“good”) cholesterol, the total cholesterol to HDL ratio, and triglycerides compared to the control group. Overall, this resulted in a reduction of approximately 3.75% in total cholesterol and 6.6% in LDL cholesterol.
Although participants in the pecan group experienced some weight gain compared to the control group, the cholesterol-lowering benefits are noteworthy.
Experts suggest that pecans’ ability to improve cholesterol levels may be attributed to their content of unsaturated fats, fiber, plant sterols, and oleic acid—an unsaturated fat linked to lower LDL and HDL cholesterol. The soluble fiber in pecans binds to cholesterol in the stomach and helps eliminate it from the body, aiding in managing cholesterol levels. Additionally, pecans provide polyphenols and antioxidants that protect cells from oxidative stress, indirectly benefiting cholesterol levels.
Considering the potential health benefits of pecans, incorporating these nuts into your daily snacks could be a simple yet effective way to support your heart health.
According to the expert, in today’s fast-paced lifestyle filled with stress, it’s important to support your body with an antioxidant-rich diet. This can assist your cells in functioning more efficiently and aid in tasks like breaking down fats from the food consumed, which can positively impact your cholesterol levels. To reap the benefits, it’s recommended to consume around two ounces of pecans daily, equivalent to about two medium handfuls.
In addition to aiding in cholesterol management, nuts offer a variety of health benefits. They serve as a valuable source of plant-based protein and contribute to heart health. Nuts are nutrient-dense and provide a significant nutritional boost. They are versatile and can be enjoyed in various ways, such as a snack on their own, added to breakfast items like oatmeal or yogurt, or utilized as a plant protein substitute for meat.
If you’re seeking to enhance your diet, incorporating nuts is a fantastic way to boost the nutritional value of your meals.
