What causes 2.6 million deaths every year? It’s something that 94 million Americans struggle with, about 38% of the population. It causes heart attacks and strokes and has no signs or symptoms, so you might not even know you have it until it causes major damage. Of course, you’ve guessed it by now–high cholesterol.
This silent killer sneaks up on many people. But what if there was an easy–and delicious–way to help avoid it? A recent study shows that eating pecans may help lower cholesterol.
The Study
Researchers studied 56 adults between the ages of 30 and 75 who were at higher risk for cardiovascular disease. This randomized, controlled trial divided them into three groups: (1) a control group who didn’t change their diet at all, (2) a group that consumed 68 grams of pecans in addition to their regular diet, and (3) a group that substituted 68 grams of pecans in place of foods that contained similar calories.
Before the trial started, all participants ate a high-fat meal and had blood drawn to determine changes in lipids in the blood. After eight weeks of study participation, participants again ate a high-fat meal and had blood drawn.
The control group had no changes in their lipids, including cholesterol. However, both the other groups saw significant reductions in their fasting total cholesterol, LDLs, triglycerides, and non-HDL cholesterol. The group that added pecans also saw a significant reduction in their triglycerides after eating. The group that substituted pecans for other foods saw an additional reduction in glucose after eating.
For anyone who ate pecans, whether they added them or substituted them, there was an average drop of 5% in total cholesterol and an average drop of 6-9% in LDL levels. Researchers compare these numbers to a previous meta-analysis of physical exercises that were meant to lower cholesterol. That study showed an average reduction of 1% in total cholesterol and 5% in LDL levels. Even a 1% reduction in LDLs is associated with a lower risk of heart disease.
Jamie Cooper, a professor at the University of Georgia, where the study was conducted, and one of the study’s authors, said, “We had some people who actually went from having high cholesterol at the start of the study to no longer being in that category after the intervention.”
How Does it Work?
Pecans are high in many nutrients, including healthy fatty acids and fiber. Both of these substances have been linked to lower cholesterol levels. The bioactive properties of the nutrients contained in pecans work to actively lower the cholesterol circulating in the blood.
Eating pecans is a delicious and nutritious way to lower cholesterol levels if yours are already high. They are also a great way to keep your cholesterol levels from ever getting there!
References
- Raised cholesterol
- High Cholesterol Facts
- Cholesterol Information | cdc.gov
- Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial | The Journal of Nutrition | Oxford Academic
- Pecan-enriched diet shown to reduce cholesterol: People at risk for cardiovascular disease showed improvements — ScienceDaily
- Nuts About Pecans – Nutrition and Food Safety
- Pecans lower low-density lipoprotein cholesterol in people with normal lipid levels
