Pecans: A Heart-Healthy Snack for Lowering Cholesterol

    Pecans aren’t just a delicious snack—they’re rich in heart-protective nutrients that can improve cholesterol levels. High in monounsaturated fats, fiber, and plant sterols, pecans help reduce LDL (“bad”) cholesterol while supporting HDL (“good”) cholesterol. Research shows that adding a moderate daily serving of pecans to the diet can lead to significant improvements in lipid profiles, potentially lowering the risk of cardiovascular disease.

Key Study Findings

    Hart et al. conducted a 12-week trial in 138 adults (average age 46 years; BMI 29.8 kg/m²) with at least one metabolic syndrome risk factor. Participants replaced their usual snacks with 57 g (2 oz) of raw pecans daily or continued their regular diet. While vascular function did not change, the pecan group experienced significant lipid improvements: total cholesterol dropped by 8.1 mg/dL (about 4–5%), LDL cholesterol fell by 7.2 mg/dL (about 5–6%), non-HDL cholesterol decreased by 9.5 mg/dL, and triglycerides dropped by 16.4 mg/dL. Diet quality, measured by the Healthy Eating Index-2020, improved by 9.4 points.

    Cogan et al. examined 44 older adults (average age 59 years) who consumed either 68 g of pecans daily or no nuts for four weeks. The pecan group saw reductions in total cholesterol of 14 mg/dL (about 7–8%) and LDL cholesterol of 15 mg/dL (about 9–10%), along with decreases in non-HDL cholesterol and LDL particle numbers. Post-meal triglycerides were also significantly lower, and microvascular function improved, although large artery function remained unchanged.

    Morgan et al. studied 19 healthy adults over eight weeks, with one group consuming 68 g pecans daily. LDL cholesterol dropped from 2.61 to 2.35 mmol/L at four weeks—a decrease of about 10%—and remained improved at eight weeks. By the end of the study, total cholesterol was significantly lower (about 16% difference vs. control), and HDL cholesterol was also modestly reduced. No significant changes in weight or BMI were observed.

    Rajaram et al. tested a crossover design with 23 adults, comparing a standard Step I diet to the same diet with 20% of calories replaced by pecans, raising fat intake from 28.3% to 39.6% of total energy. Over four weeks, the pecan-enriched diet reduced total cholesterol by 0.32 mmol/L (6.7%), LDL cholesterol by 0.32 mmol/L (10.4%), and triglycerides by 0.14 mmol/L (11.1%), while increasing HDL cholesterol by 0.06 mmol/L. Apolipoprotein B and lipoprotein(a) were also significantly lowered.

Summary

    Across multiple clinical trials, adding 57–68 g of pecans daily can lower LDL cholesterol by roughly 5–10%, total cholesterol by 4–8%, and triglycerides by 10–11%, with no significant weight gain when overall calories are controlled. These benefits, combined with improvements in diet quality and microvascular function, make pecans a valuable addition to a heart-healthy eating plan.

References:

1.         Hart TL, Kris-Etherton PM, Petersen KS. Consuming pecans as a snack improves lipids/lipoproteins and diet quality compared with usual diet in adults at increased risk of cardiometabolic diseases: a randomized controlled trial. Am J Clin Nutr. 2025 Apr;121(4):769-778. doi: 10.1016/j.ajcnut.2025.01.024. Epub 2025 Jan 27. PMID: 39880306.

2.         Cogan B, Pearson RC, Paton CM, Jenkins NT, Cooper JA. Pecan-enriched diet improves cholesterol profiles and enhances postprandial microvascular reactivity in older adults. Nutr Res. 2023 Mar;111:44-58. doi: 10.1016/j.nutres.2023.01.001. Epub 2023 Jan 31. PMID: 36822079.

3.         Morgan WA, Clayshulte BJ. Pecans lower low-density lipoprotein cholesterol in people with normal lipid levels. J Am Diet Assoc. 2000 Mar;100(3):312-8. doi: 10.1016/S0002-8223(00)00097-3. PMID: 10719404.

4.         Rajaram S, Burke K, Connell B, Myint T, Sabaté J. A monounsaturated fatty acid-rich pecan-enriched diet favorably alters the serum lipid profile of healthy men and women. J Nutr. 2001 Sep;131(9):2275-9. doi: 10.1093/jn/131.9.2275. PMID: 11533266.

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