Regular Pecan Consumption Improves Heart Health And Overall Diet Quality, Finds Study

Your heart is one of the most important organs of the body. However, there has been a rise in the number of cardiovascular diseases (CVDs). The World Health Organization (WHO) says that CVDs are the leading causes of death across the globe. An estimated 19.8 million people died from CVDs in 2022. Of these deaths, 85% were due to heart attack and stroke. All of these highlight the importance of keeping your heart healthy. Maintaining your heart health requires you to follow a heart-healthy diet, perform physical activity, sleep well and manage stress, among others. Nuts are an important part of a heart-healthy diet, and this includes pecans.

A recent scientific review conducted by researchers at the Illinois Institute of Technology says that pecans can improve cholesterol levels and support heart health while boosting overall diet quality. The study, published in the peer reviewed journal Nutrients, combines more than 20 years of research.

Study Findings

The study findings reveal that people who consumed pecans regularly in snack sized portions had improved total cholesterol, LDL ("bad") cholesterol, triglycerides and non HDL cholesterol levels.

Compounds present in pecans can improve antioxidant activity in the body and reduce lipid oxidation, which helps to reduce oxidative stress. The study also suggests that pecans may support healthier post meal lipid metabolism, which is an important factor in cardiovascular health. When both of these factors are combined, the results show that pecans may benefit the heart by improving lipid metabolism and strengthening antioxidant defenses.

Impact Of Pecans On Blood Sugar And Metabolic Health

The results of pecan's impact on blood sugar, diabetes and metabolic health were mixed. Certain study findings show that replacing refined carbohydrates with pecans may help improve insulin response or help lower blood sugar levels after meals. Some studies also show that eating pecans also increases feelings of fullness.

What stands out in the research is the consistency of evidence linking pecans to markers of heart health and overall diet quality. The additional findings around satiety and weight management add important context, particularly as interest grows in appetite regulation and the use of GLP-1 therapies.

The new study also revealed that people who eat pecans daily tend to score higher on the Healthy Eating Index (HEI), which is a measure of how well a diet aligns with federal dietary guidelines.

Britt Burton Freeman, PhD, MS, Director of the Center for Nutrition Research, Illinois Institute of Technology said, "What stands out in the research is the consistency of evidence linking pecans to markers of heart health and overall diet quality. The additional findings around satiety and weight management add important context, particularly as interest grows in appetite regulation and the use of GLP-1 therapies."

Ways To Add Pecans To Your Daily Diet

1. Breakfast

Start your day by sprinkling chopped pecans on oatmeal, yoghurt, or smoothie bowls for added crunch and creaminess. They go well with fruits like bananas or berries as it enhances flavour and nutrition without spiking blood sugar.

2. Salad 

Add a handful of toasted or raw chopped pecans into green salads, quinoa bowls, or fruit mixes for healthy fats and improved texture. It also helps to improve nutrient absorption. They pair excellently with spinach and feta. You can also crush them over aloo tikki or chaat to replace fried toppings.

3. Snack Ideas

Make trail mix with pecans, seeds, and dried fruits for a high-protein snack that is ideal post-yoga or workouts. Their natural sweetness helps curb cravings. You can also add it to energy bars or bites with dates and cardamom for no-bake snacks that can also be stored.

4. Dinner

Add pecans on roasted veggies, tofu, paneer, or fish and bake it. Stir into dishes like wild rice or khichdi for subtle nuttiness and satiety. This also improves lipid profiles due to regular intake.

5. Baking

You can also add pecans into muffins, banana bread, or granola for natural sweetness and omega fats. Even desserts like yoghurt parfaits or ice cream can get healthier when you use crushed pecans instead of syrups.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information..