Cardiovascular disease (CVD) is the leading cause of death among US adults, but snacking on pecans may fight one of its risk factors. Diets high in saturated fats can increase your risk of heart disease, and restrictive diets often aim to limit these bad fats and the many popular foods in which they're found. Now, research supports a more inclusive approach: adding pecans (20g total fat, 18g unsaturated fat, 2g saturated fat/serving) may blunt or reduce the negative effects associated with eating foods higher in bad saturated fats in older adults.

The study, conducted at the University of Georgia, compared the cumulative impact of daily pecan eating versus not eating pecans on changes in fasting cholesterol levels and responses to a meal higher in saturated fat (meeting 35% of total daily calories). Findings show notable reductions in cholesterol levels with pecan consumption, as well as lower post-meal triglycerides. Collectively, these changes to cholesterol levels are important to support heart health and reduce the risks for clogged arteries.

"This study reinforces the importance of incorporating healthy foods, such as pecans, into the diet" says Dr. Jamie Cooper, PhD, primary investigator, University of Georgia. "Although the intervention was relatively short, the improvements in multiple markers of chronic disease risk is clinically relevant for older adults."

The research included Americans aged 50-70 who were instructed to eat 68g of pecans daily (~2.5 servings; 30g/serving;) for a month or no pecans. The meal higher in saturated fat was given to all participants at the start of the study (prior to eating pecans) and once again at the conclusion of the study.

Pecan eaters had additional benefits beyond cholesterol levels. Findings show participants had less oxidative stress, an unavoidable byproduct of saturated fat digestion. And, despite the addition of 470 daily calories, those consuming pecans did not have an increase in body weight or body fat.

"The maintenance of participants' weight and body fat is of high practical importance. What we are seeing is that in a real-life setting, eating pecans may help displace the consumption of other calories and may provide some satiating effects to support weight maintenance," says Cooper.

Further, regardless of the high saturated fat meal, pecan eaters had improved cholesterol values than those not eating pecans. Specifically, pecan eaters experienced significantly reduced fasting total cholesterol; low-density lipoproteins (LDL) and non-high-density lipoproteins (HDL)—types of cholesterol that increase the risks for CVD; and total cholesterol:HDL ratio (another indicator of CVD risk).

"Although this study is not mechanistic by design, we speculate that the fatty acid composition of pecans, as well as their antioxidant capacity, may have contributed to the blunting effects on saturated fats and other improvements observed," says Cooper.

The 18g of good unsaturated fat (20g total; 2g saturated fat/serving) in these nutritious nuts may help weaken the negative effects of unhealthy fats while supporting satiety. This highlights the importance of balance in our overall eating patterns – especially for cardiovascular health and appetite control.

Pecans' 18g of good unsaturated fats (including oleic acid) per 1 oz serving, with only 2g of saturated fat can be part of the solution, and help people enjoy their favorite foods in moderation while protecting their health. Additionally, snacking on pecans may aid in weight maintenance by keeping people feeling full for a longer period of time, staving off cravings and helping them manage and meet their dietary goals.