A recent study from Penn State University suggests that swapping chips or cookies for pecans could improve heart health. The research, funded by the American Pecan Council, found that daily pecan consumption can lower cholesterol and enhance diet quality, both essential for a healthy heart.
The study involved 138 adults at risk for metabolic syndrome, which increases the risk of heart disease and diabetes. Participants replaced their usual snacks with two ounces of pecans daily, while the control group continued their regular eating habits. After 12 weeks, the pecan group saw notable improvements in heart health.
Key findings
Improved cholesterol: Total cholesterol dropped by eight points, LDL (bad) cholesterol decreased by seven points, and triglycerides fell by 16 points.
Better diet quality: The pecan group’s diet quality score improved by nine points, a 17 per cent increase, as they replaced unhealthy snacks with pecans.
Better nutrient intake: Participants consumed more healthy fats, fiber, protein, and vitamins.
However, the study did have limitations. While pecans are heart-healthy, they are calorie-dense—around 200 calories per handful. Participants in the pecan group gained an average of 1.5 pounds over 12 weeks, suggesting some didn't fully replace their usual snacks. Also, unlike previous studies, this research did not show improvements in blood vessel function.
Despite these limitations, the study highlights the benefits of replacing ultra-processed snacks with nutrient-dense options like pecans. They help improve cholesterol, diet quality, and nutrient intake—making them a valuable addition to a balanced diet. Just be mindful of portion sizes to avoid extra calories.
Source: Hindustan Times
Bd-pratidin English/FNC
