New Study: A Hearty Handful of Pecans May Reduce Cardiovascular Risk by Supporting Cholesterol

New Penn State research uncovers link between daily pecan snacking and improved cholesterol, better diet quality 

 

CHICAGO – April 1, 2025 – Cardiovascular disease takes the life of an estimated 1 in 4 Americans each year—but small, heart-smart choices can make a meaningful difference. The good news: a new study published in the American Journal of Clinical Nutrition shows that the simple act of daily snacking on pecans supports cholesterol levels—a key factor in cardiovascular health—and enhance overall diet quality in adults at increased risk of cardiometabolic diseases. 

Conducted by researchers at Penn State University, the research compared the effects of pecan snacking versus typical diet snacking on cardiometabolic risk factors among adults living with or at risk for metabolic syndrome. The study found that replacing usual snacks with 57 g/d of pecans for 12 weeks led to improvements in lipids and lipoproteins, including reductions in total cholesterol, LDL cholesterol, non-HDL cholesterol, the ratio of total cholesterol to HDL cholesterol, and triglycerides compared to those that did not snack on pecans. The study noted improvements in overall diet quality (as measured by the Healthy Eating Index, was 17% higher at the conclusion of the study compared to the group not snacking on pecans), but did not find noticeable effects on vascular health of participants in addition to some weight gain among those who snacked on pecans. 

“The new clinical findings provide nutritional insight that snacking on pecans, specifically, may be linked to supporting heart health,” says Kristina Petersen, PhD, Study Investigator. “These results also add important nuance to the well-established link between nuts and cardiovascular health from observational studies.” 

The researchers also observed that pecan snackers showed higher overall adherence to the Dietary Guidelines for Americans 2020-2025, with increased intakes of other under-consumed food groups, such as plant proteins and seafood.  “The improved diet quality among pecan snackers—including a higher percentage of calories from polyunsaturated fats and increased fiber and polyphenols—likely also contributed to the observed cholesterol improvements, particularly the LDL-lowering effects,” explains Petersen. 

Research suggests that the polyphenols in pecans may support endothelial function, a key factor in maintaining healthy blood vessels. While the study did not specifically find statistically different vascular health outcomes between the two groups, pecans remain a valuable source of polyphenols. “Foods with polyphenols—like pecans, fruits, vegetables, and whole grains— are valuable additions to a balanced diet and can contribute to overall diet quality and a heart-healthy eating pattern,” says Petersen. 

The randomized control study included 138 adults aged 25-70 years, separated into two equal groups: pecan eaters (57 g/day or ~2 servings) and non-pecan eaters. All participants were also instructed to stop eating all other types of nuts and to keep their dietary behavior and lifestyle consistent throughout the study time frame. Clinical vascular health exams and blood work were collected at the start and conclusion of the study, and self-reported food frequency questionnaires were collected 9 times over the 12-week period.  

“We found that participants in the study showed positive effects on lipids, lipoproteins and diet quality when they replaced their usual snacks with 57 g/day of pecans,” says Petersen. For adults at risk of cardiometabolic disease, replacing usual snacks with pecans did not show measurable impact on vascular health and weight changes were observed in the pecan group compared to the usual diet group, however, those who ate pecans experienced similar improvements in cholesterol levels regardless of any changes in body weight. 

As the next phase of dietary recommendations for Americans evolves in 2025, these research outcomes provide health professionals with a more positive approach to dietary recommendations and heart-healthy eating education, one that focuses on foods to eat more of and include in the diet. Pecans are a heart-healthy food certified by the American Heart Association’s Heart-Check Program.  Visit EatPecans.com and follow @EatPecans for recipes and snacking inspiration. 

This study was supported by the American Pecan Council (APC). APC had no influence over the study or its findings.  

More About the Study 

The study, Consuming pecans as a snack improves lipids/lipoproteins and diet quality compared with usual diet in adults at increased risk of cardiometabolic diseases, was a 12-week single-blinded, parallel randomized controlled trial that included 138 adults (59% female, 41% male) with ≥1 criterion for metabolic syndrome who were free from cardiovascular disease and type 2 diabetes. Participants were split into two even groups and either provided with 57 g/day of pecans and instructed to replace the snacks usually consumed with the provided pecans or instructed to continue consuming their usual diet. No other nuts were consumed during the trial. 

Flow mediated dilation (FMD; primary outcome), blood pressure, carotid-femoral pulse wave velocity (cf-PWV), lipids/lipoproteins and glycemic control were measured at baseline and following the conclusion of the intervention; additionally, 9 food frequency questionnaires were completed over the 12-week period, 2 times each at the beginning, half-way through and the end of the study. 

Limitations of this trial include self-reported dietary data collection, baseline differences in sugar intakes between groups, short postprandial assessment window, and the generalizability to diverse audiences. 

About the American Pecan Council  

The American Pecan Council (APC) is a group of passionate pecan growers and shellers whose life work is dedicated to growing, harvesting and processing America’s native nut. Founded in 2016 through a Federal Marketing Order, the APC’s mission is to promote the many benefits of the American Pecan and help tell the story of this truly unique nut. With oversight by the USDA, APC aims to build consumer demand, develop markets and establish industry standards. APC is based in Fort Worth, Texas, and funded by pecan handlers in 15 pecan-producing states: Alabama, Arkansas, Arizona, California, Florida, Georgia, Kansas, Louisiana, Missouri, Mississippi, North Carolina, New Mexico, Oklahoma, South Carolina, and Texas. To learn more visit www.AmericanPecan.com. 

About the American Pecan Promotion Board 

The American Pecan Promotion Board (APPB) is comprised of pecan producers and importers dedicated to promoting the benefits of pecans, growing its position in the marketplace, and developing new uses for pecans. Founded in 2021 and operating under the oversight of the USDA, the research and promotion program allows industry to collectively fund and pursue efforts that drive demand for pecans. APPB is based in Fort Worth, Texas. To learn more, visit www.EatPecans.com.   

Contacts:

Serena Schaffner 
American Pecan Promotion Board
sschaffner@eatpecans.com

Kary Laskin 
Wild Hive
kary.laskin@wildhive.com