High cholesterol can be dangerous and lead to serious health problems – including heart attack and stroke – but a new study has found a simple way to help lower it

A new study suggests that just a small portion of a certain nut daily could significantly cut cholesterol levels. High cholesterol is often dubbed the ‘silent killer’ as many are unaware of the condition until it escalates to severe health complications.

Lacking any prominent symptoms, the only way to identify high cholesterol is through a blood test. However, it can lead to the build-up of plaque in the bloodstream, causing high blood pressure and elevating the risk of heart attacks and strokes.

Researchers at the Penn State Department of Nutritional Sciences recently shared findings in The American Journal of Clinical Nutrition that consuming 57 grams of pecans each day, roughly two medium-sized handfuls, may contribute to lower cholesterol levels. Their randomized trial involved 138 subjects who were predisposed to metabolic syndrome—a collection of conditions including high blood pressure, elevated blood sugar, excessive belly fat, and unusual cholesterol levels—and split them into two groups.

One set of participants was tasked with integrating 57 grams of raw, unsalted pecans into their daily snacking routine, replacing their regular snacks, whereas the control group maintained their standard diet. After 12 weeks, the researchers observed that “Pecan intake improved total cholesterol, LDL cholesterol, non-HDL cholesterol, and triglycerides compared with the usual diet group.”

This amounted to a decrease in total cholesterol by 8.1 milligrams per deciliter, or 3.6%. Kristina Petersen, Associate Professor at Penn State and a contributor to the groundbreaking research, sang the praises of pecans as a snack swap: “Replacing typical snacks with pecans improved key risk factors for heart disease, including blood cholesterol levels and diet quality. These results add to the large evidence base supporting the cardiovascular benefits of nuts and add additional insights into how adults can incorporate nuts into their diet to improve the overall quality of their diet. “

On the other hand, cardiologist Brett Victor from Cardiology Consultants of Philadelphia, took a more cautious stance on the findings, noting: “The study found statistically significant improvements in LDL cholesterol and triglycerides, but it’s difficult to know how much of this benefit was due to the pecans themselves as opposed to the reduction of other, likely less healthy, snacks.”

He did, however, see the wider picture: “I would interpret this trial as confirmation that replacing unhealthy snacks with a modest amount of healthy snacks, including nuts and pecans if you enjoy them, is one way to promote a heart-healthy diet.”

What the study found:

The study found that those who snacked on pecans saw reductions in total cholesterol, low-density lipoprotein (LDL) cholesterol, non-high-density lipoprotein (HDL) cholesterol, the ratio of total cholesterol to HDL cholesterol, and triglycerides compared to those who didn’t snack on pecans. LDL cholesterol can accumulate in arteries and heighten the risk of stroke or heart attack. HDL, often called “good cholesterol,” transports cholesterol back to the liver for removal from the body. Therefore, both lowering LDL and reducing the ratio of total cholesterol to HDL can decrease the risk for cardiovascular disease. Triglycerides are a necessary lipid for energy storage and metabolism, but high levels also increase the risk of cardiovascular disease.

Participants may have helped by being healthier

The researchers suggested that people should consider eating more foods rich in polyphenols, like pecans, fruits, vegetables, and whole grains, to support heart health and enhance overall diet quality.Prof Peterson stated: “The improved diet quality among pecan snackers – including a higher percentage of calories from polyunsaturated fats and increased fiber and polyphenols – likely also contributed to the observed cholesterol improvements, particularly the LDL-lowering effects.

The researchers suggested that replacing a person’s usual snacks with pecans each day could improve cholesterol levels and diet quality, especially if the person is at risk of metabolic syndrome.

Pecan Nutrition

Pecans contain numerous vitamins and minerals essential for maintaining healthy skin, eyes, teeth, bones, muscles, and nerves. They are a great source of calcium, magnesium, and potassium, which contribute to lowering blood pressure. Vitamin A is also present in pecans.