Pecans: A Heart-Smart Food
Pecans contain the same heart-healthy unsaturated fats that are found in other nuts.
Four landmark observation studies have that found an association between total nut consumption (peanuts and tree nuts) and a significantly decreased risk of heart disease. The greatest reduction of heart disease risk and deaths from heart attacks was among people who ate five or more 1-ounce servings of nuts per week. Pecans are the third most frequently consumed tree nut in the country.
The Adventist Health Study
A possible protective effect of nut consumption on risk of coronary heart disease
Nurses’ Health Study
Frequent nut consumption and risk of coronary heart disease in women: prospective cohort study
Iowa Womens’ Health Study
Frequent nut intake and risk of death from coronary heart disease and all causes in postmenopausal women: the Iowa Women's Health Study
Physicians’ Health Study
Nut consumption and risk of mortality in the Physicians’ Health Study
As a result of the scientific evidence supporting the cardiovascular benefits of nuts, the U.S. Food and Drug Administration approved the first qualified health claim for a whole food in 2003:
Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
One serving of pecans contains 18 grams of “good” unsaturated fat and only 2 grams of saturated fat.
Fuss-Free Family Meal!
Blogger “Real Housemoms” shares a one pan meal that the whole family will love!
A Nutritious Swap on a Classic!
Blogger “Mom’s Kitchen Handbook” shares a linguine dish using a cauliflower pecan Alfredo sauce that is sure to be a hit with the whole family.
Light and Bright!
Blogger “Mom’s Kitchen Handbook” shares a delicious grilled recipe perfect to prepare on any summer weeknight.
Build a Better Sandwich
Blogger “Mom’s Kitchen Handbook” shares a spicy pecan muhammara sandwich that takes only 20 minutes to prep.
Fast and Flavorful
Blogger “Joyful Healthy Eats” shares a meal plan featuring five delicious pecan dinners, all of which come together in 30 minutes or less!
Better Than Takeout
Blogger “Yummy Mummy Kitchen” shares a flavorful stir fry with plant-based ingredients of all colors and textures. Prep ahead and serve with rice or quinoa for a meal to enjoy all week long!
Meal Prep Made Easy!
Blogger “Yummy Mummy Kitchen” shares a meal prep vegan bowl with quinoa, roasted broccoli, grapes and pecans that make a perfect nutritious lunch or dinner during busy weeks.
Plant-Based and Packed with Flavor
Blogger “Yummy Mummy Kitchen” shares a colorful recipe for vegetarian stuffed peppers with quinoa, black beans and pecans that can be easily cooked in your Instant Pot or oven.
A Twist on a Family Favorite
A gluten-free version of a traditional favorite! Blogger “Wholesomelicious” shares a recipe for pecan crusted pork chops that can be quickly prepared for busy weeknight dinners.
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