When you think about having a snack, pecans might not spring to mind—however, a study has revealed that replacing typical snacks with the nuts has major health benefits.
It is estimated that more than 90 percent of all Americans eat one to three daily snacks and, according to YouGov, they are far from healthy choices. In 2024, the most popular food and snack products revolved around chocolate treats, cookies and chips.
According to a study by researchers in the Penn State Department of Nutritional Sciences, switching daily snack foods to pecans can improve cholesterol levels and overall diet quality.
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Study on Pecan Consumption and Health Benefits
The research, published in the American Journal of Clinical Nutrition, examined the effects of pecan consumption on adults at risk for metabolic syndrome.
Researchers randomized 138 participants, aged 25 to 70, into two groups: one replaced their usual snacks with two ounces of pecans daily, while the other maintained their regular diet. Over 12 weeks, vascular health data, blood work and dietary recalls were collected.
All participants were also instructed to stop eating all other types of nuts and to keep their non-snacking dietary behavior and lifestyle consistent throughout the study.
Results showed that those who ate pecans experienced significant reductions in total cholesterol, LDL cholesterol, non-HDL cholesterol, the total cholesterol-to-HDL ratio, and triglycerides—factors linked to heart disease risk.
Additionally, their overall diet quality improved by 17 percent compared to those who did not consume pecans. These findings suggest that incorporating pecans into the diet may support better heart health and improve dietary adherence.
Researchers note that pecans contain polyphenols, which may help keep blood vessels healthy by reducing inflammation. While this study didn’t find differences in vascular health between groups, they recommend eating more polyphenol-rich foods—such as pecans, fruits, vegetables and whole grains—to support heart health and improve diet quality.
Expert Insights on Heart Health Benefits
“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.
“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.”
Cholesterol and Heart Disease Risk
In the study, people who ate the nutrient-rich superfood had lower levels of total cholesterol, “bad” LDL cholesterol, and triglycerides compared to those who didn’t.
LDL cholesterol can clog arteries and raise the risk of heart attacks or strokes, while “good” HDL cholesterol helps remove cholesterol from the body.
Lowering LDL and improving the cholesterol balance can reduce heart disease risk.
Although triglycerides are important for energy, high levels can also increase heart disease risk.
Nutrient Profile and Additional Health Benefits
Pecans are packed with calcium, zinc, magnesium, iron and the highest antioxidant content of any tree nut.
They may support immune health, reduce the risk of cancer and heart disease, and even help prevent hair loss, according to University Hospitals in Cleveland, Ohio, one of the nation’s leading healthcare systems.
As a high-protein option, pecans make an excellent meat substitute for vegetarians.
However, due to their high fat content, overeating pecans can cause digestive issues like gas, bloating, and diarrhea. The recommended daily intake is one ounce (15–19 pecan halves).
How to Incorporate Pecans into Your Diet
Newsweek spoke to Emily Lenoir, registered associate nutritionist and behavior change coach at Voy, a U.K.-based medicated weight loss program.
She said: “Simple ways to include pecans in meals include sprinkling them over porridge, blending them into smoothies, adding them to salads, or using them in homemade granola.
“They also make an excellent snack on their own or paired with fruit and a small portion of dark chocolate for a balanced treat.”
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Reference
Hart, T. L., Kris-Etherton, P. M., & Petersen, K. S. (2025). Consuming pecans as a snack improves lipids/lipoproteins and diet quality compared with usual diet in adults at increased risk of cardiometabolic diseases: A randomized controlled trial. The American Journal of Clinical Nutrition. https://doi.org/10.1016/j.ajcnut.2025.01.024