Highlights

  • Pecan can control cholesterol levels.
  • Researchers observed 52 participants over 8 weeks to study the results.
  • The dietary intervention was a great success with improvement in cholesterol levels amongst participants.

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Batting high cholesterol levels? Well, Pe(can) help you out!

Researchers have concluded that including pecan nuts in your diet can help lower cholesterol levels, due to its fibre and healthy fatty acids content.

If you find it tough to keep your cholesterol levels in check, there may be some good news for you! A study published in the Journal of Nutrition says that pecans can help improve a person's cholesterol levels and also maintain triglyceride levels in the blood.

The study conducted by researchers in the UGA College of Family and Consumer Sciences observed 52 participants, who were at risk of cardiovascular disease, for eight weeks. The participants were divided into three groups to understand the impact of 3 different types of intervention.

  • Group 1: Participants consumed 68 grams of pecans a day as part of their regular diet
  • Group 2: Participants substituted pecans for a similar amount of calories from their habitual diet
  • Group 3: No consumption of pecan

Jamie Cooper, co-author of the study said that the dietary intervention was a great success. Whether the subjects added pecans or substituted other foods in the diet for them, improvements were observed in total cholesterol and LDL cholesterol levels. Some participants, who were at high cholesterol at the start of the study, went to no longer being at risk after the addition of pecans in the diet.

Also watch: Here's how you can naturally control your cholesterol at home!

This was attributed to the healthy fatty acids and fibre content in pecans, both of which are linked to lower cholesterol levels.

How to maintain a pecan-rich diet?

Pecans are loaded with essential nutrients but it is also important to maintain a limit to consumption. Make sure to consume approximately 28 grams or 20 pecan halves, at a time. You can crush them slightly and sprinkle a handful on your yogurt parfait, salad, or oatmeal for extra crunch and nutrients. You can also add pecans to baked goods like muffins, pie or banana bread.

Also watch: Chomp on these foods raw to get all that nutritional goodness!

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