New research suggests that eating pecans regularly might help reduce the risk of cardiometabolic diseases, including type 2 diabetes, high blood pressure, stroke, and heart disease (which is the leading cause of death in the US).

The study, published in The American Journal of Clinical Nutrition, involved 130 adults, half of whom swapped their regular snacks for 57 grams of pecans—just over a quarter cup—daily for 12 weeks. All participants had at least one criterion for metabolic syndrome.

The pecan group showed significant reductions in total cholesterol, LDL cholesterol (bad cholesterol), non-HDL cholesterol, triglycerides, and total cholesterol-to-HDL cholesterol ratio, all of which are risk factors for cardiometabolic diseases. Specifically, LDL cholesterol levels dropped by about 6 percent.

Rich in heart healthy fats, pecans are a good source of monounsaturated and polyunsaturated fats, which help reduce bad cholesterol (LDL) levels and lower the risk of heart disease. Additionally, pecans are packed with fiber, minerals, and antioxidants like vitamin E, which help fight oxidative stress and inflammation in the body. They also contain flavonoids, specifically ellagic acid, which are linked to reduced risks of chronic diseases like heart disease and cancer.

“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,” said Kristina Petersen, PhD, co-author of the study. “Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality.”

Eat more pecans: 5 snacks to try

To enjoy the heart health benefits of pecans, you can snack on unsalted varieties (the type used in the study). But if you’re looking for something with a little more flavor, there are plenty of other ways to include them in your diet. Try banana rum-flavored pecans or nut clusters, for example. Find some of our favorite pecan snacks below.

Sahale Snacks

1 Sahale Snacks Banana Rum Pecans

This mix from Sahale Snacks features dry-roasted pecans, which preserves their heart-healthy benefits. Banana chips and cashews are added into the mix, and the vanilla-rum glaze adds even more flavor and a hint of sweetness, making it a perfect option for those looking to enjoy pecans in a more snackable form. However, one important note: due to the added sugars and glaze, it’s important to enjoy this snack in moderation to avoid consuming too much extra sugar.
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2 Nat’s Nuts Cinnamon Whiskey Pecans

Cinnamon Whiskey Pecans offer a tasty combination of warm cinnamon flavor, which is complemented by a smooth whiskey aftertaste. They’re unique, flavorful, and delicious, thanks to the balance of sweet and savory. As with any flavored snack, be mindful of the added sugar and enjoy in moderation to keep it in balance with your overall nutrition.Find it here

3 Aloha Chocolate Caramel Pecan Bars

If you’re looking for a healthy, on-the-go snack packed with flavor, try these Aloha bars. Not only are they loaded with nutrient-rich pecans, but they also contain 10 grams of fiber, which aids in digestion and helps keep you feeling satisfied longer. With a balance of plant-based protein and wholesome ingredients, these bars are the perfect mix of convenient, nutritious, and tasty.
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4 Kind Maple Glazed Pecan & Sea Salt Nut Bars

Heart-healthy pecans are the number one ingredient in these Kind nut bars. Each gluten-free bar is packed with fiber to support digestive health, plus five grams of protein, offering a satisfying and nutritious snack. Not only do these bars provide a great balance of taste and nutrition, they’re also crafted with high-quality, whole-food ingredients.
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5 True North Nut Clusters Almond Pecan Crunch

These bite-sized clusters of almonds, pecans, and cashews are the perfect on-the-go snack for anyone craving a mix of savory and sweet. Made with organic sugar, the clusters offer a delightful touch of sweetness that complements those rich, heart-healthy nuts.
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This post was originally published on VegNews.com.