Good News For Pecan Lovers: They're Delicious & Great For Your Heart
If you've ever wondered whether your favorite nuts are actually good for you, or just a tasty addition to your snack routine, a massive new scientific review has some answers.
Researchers analyzed 52 peer-reviewed studies spanning 25 years to get a comprehensive look at one particular nut: my favorite, the pecan. The review, published in the journal Nutrients1, found consistent evidence that eating pecans supports heart health in some pretty meaningful ways.
Here's what the research found, and how to actually put it to use.
What the research actually found
The review looked at clinical trials, observational studies, and mechanistic research on pecans. However, the heart health findings were the most prominent:
- Improved cholesterol levels: Regular pecan consumption was linked to improvements in total cholesterol, LDL ("bad") cholesterol, triglycerides, and non-HDL cholesterol. If you're looking for more ways to support healthy cholesterol, diet is a great place to start.
- Antioxidant boost: Pecans are rich in polyphenols, plant compounds that may enhance antioxidant activity and reduce lipid oxidation (a process that contributes to heart disease).
- Better overall diet quality: People who eat pecans tend to score higher on the Healthy Eating Index, suggesting they're part of an overall healthier eating pattern.
The researchers also noted emerging evidence that pecans may support satiety, gut health, and even brain health, though more research is needed in those areas.
Why pecans specifically?
You might be wondering: what makes pecans stand out from other nuts?
A few things worth noting:
- High antioxidant capacity: According to the USDA, pecans rank among the highest of all tree nuts for antioxidant content.
- Heart-healthy fats: They're rich in monounsaturated fatty acids, the same type of fat found in olive oil that's been linked to cardiovascular benefits.
- Nutrient-dense: Pecans are a good source of fiber, magnesium, zinc, and other micronutrients that support overall health. confirms pecans contain beneficial tocopherols, phytosterols, and squalene.
- Polyphenol power: The polyphenol content in pecans may be a key driver of their cholesterol-lowering effects. Studies show2 that pecan-enriched diets decrease postprandial lipid peroxidation and increase total antioxidant capacity in adults at risk for cardiovascular disease.
But will eating pecans make me gain weight?
This is a fair question. Nuts are calorie-dense, after all.
But the review found no evidence that eating pecans increases the risk of weight gain. In fact, nuts in general tend to be satiating, which may help with appetite control.
The key is incorporating pecans into your diet rather than just adding them on top of everything else. Think of them as a swap, replacing less nutritious snacks rather than an addition.
How to add more pecans to your diet
If you're sold on the benefits, here are some easy ways to eat more pecans:
- Snack on a handful: About 1 ounce (roughly 19 pecan halves) makes a satisfying snack.
- Add to breakfast: Toss them into oatmeal, yogurt, or smoothie bowls.
- Top your salads: They add crunch and healthy fats to any salad.
- Roast with vegetables: Pecans pair well with roasted sweet potatoes, Brussels sprouts, or squash.
- Swap out less nutritious snacks: Reach for pecans instead of chips or crackers.
Storage tip: Pecans can go rancid due to their high fat content. Store them in the fridge or freezer to keep them fresh longer.
The bottom line
Twenty-five years of research paints a pretty clear picture that pecans are good for your heart. They support healthy cholesterol levels, deliver powerful antioxidants, and fit into an overall heart-healthy eating pattern.
They're delicious, satisfying, and easy to add to meals you're already eating. That's a win.