Replace Your Snacks With This Tree Nut To Cut Down Your Cholesterol

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Riya Baibhawi

Updated Mar 21, 2025 | 09:00 PM IST

SummaryA new study has shown that adults who eat pecans daily in place of typical snacks like chips or sweets showed improved cholesterol levels and overall diet quality.

Replacing your usual snack foods with pecans could lead to better heart health, according to a new study by researchers at Penn State’s Department of Nutritional Sciences. The study found that adults who ate pecans daily in place of typical snacks like chips or sweets showed improved cholesterol levels and overall diet quality. Pecans are a type of hickory tree that is native to US and Mexico.

Published in the American Journal of Clinical Nutrition, the study focused on 138 adults aged 25 to 70 who were either living with or at risk of developing metabolic syndrome. This condition includes a group of health issues—such as abdominal obesity, high triglycerides, low HDL (good cholesterol), high blood pressure, and elevated blood sugar—that increase the risk of chronic diseases, including heart disease.

How Was The Study Conducted?

Participants were divided into two groups: one was instructed to consume two ounces (about 57 grams) of pecans daily in place of their usual snacks, while the other group continued with their regular diet. At the end of the study, those in the pecan group showed significant improvements in cholesterol levels and better adherence to the Dietary Guidelines for Americans—about 17% higher than the non-pecan group.

“Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality,” said Kristina Petersen, associate professor of nutritional sciences at Penn State and co-author of the study. She added that the improved nutrient intake among pecan eaters—especially increased fibre, polyunsaturated fats, and polyphenols—likely contributed to the reduction in LDL, or “bad” cholesterol.

Pecans are rich in polyphenols, which are natural compounds known for their anti-inflammatory properties. While earlier studies have linked polyphenols to improved vascular function, this particular study did not find significant differences in vascular health between the two groups. Still, researchers believe that increasing polyphenol-rich foods such as nuts, fruits, vegetables, and whole grains can play a meaningful role in promoting heart health.

The findings contribute to a growing body of research supporting the cardiovascular benefits of nuts. According to Petersen, this study also offers practical insight into how adults can make small but impactful dietary changes. "These results add to the large evidence base supporting the cardiovascular benefits of nuts and provide real-world ways to improve diet quality," she said.