Due to the accumulation of plaque in arteries, which may result in impeded blood flow and associated consequences, high cholesterol, especially raised levels of LDL (“bad”) cholesterol, has a substantial negative influence on health by raising the risk of heart disease, stroke, and other cardiovascular issues. However, with the right diet including one nut in your meals, you can defeat cholesterol. Pecan nuts with a rich and unique flavor and texture can help in reversing cholesterol due to their high good fat content. They have a caloric value that is comparable to butter’s and one of the highest fat levels of any vegetable product.
A new study by Penn State researchers has found that consuming pecans as a daily snack can help lower cholesterol levels and improve overall diet quality. The research, published in March 2025, involved 138 adults aged 25 to 70 with metabolic syndrome criteria, revealing significant reductions in total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides among participants who consumed two ounces of pecans daily for 12 weeks.
The study divided participants into two equal groups, with one maintaining their regular diet while the other replaced their usual snacks with pecans. The researchers collected vascular health data and blood work at the beginning and end of the study period.
The pecan-consuming group demonstrated notable improvements in various cholesterol metrics. LDL cholesterol can build up in arteries and increase the risk of stroke or heart attack. HDL carries cholesterol back to the liver for removal from the body. So, both lowering LDL and reducing the ratio of total cholesterol to HDL can reduce the risk for cardiovascular disease. Triglycerides are a necessary lipid for energy storage and metabolism, but high levels of triglycerides also increase the risk of cardiovascular disease.
Participants who consumed pecans also showed better adherence to the Dietary Guidelines for Americans 2020-2025 and increased their intake of under-consumed food groups, including plant proteins and seafood.
Jennifer Habashy, NMD, assistant medical director at Claya and Strata, provided insight into the general benefits of nuts: “Nuts provide heart-healthy monounsaturated and polyunsaturated fats, which help lower LDL cholesterol. They also contain plant sterols, compounds that block cholesterol absorption in the gut.”
A 2018 study found that consuming 1.5 to 3 grams of plant sterols daily can lower LDL cholesterol by 7.5 to 12 percent. Other nuts, including almonds, Brazil nuts, and hazelnuts, have also been linked to lower blood sugar levels.Research shows a significant reduction in cardiovascular risk factors in people with diabetes when they’re eating at least five servings of nuts a week. The serving size was about an ounce, or 28 grams, which is the amount recommended.
While the Penn State study didn’t find differences in vascular health between the groups, previous research published highlighted the potential benefits of pecans’ polyphenol content. Polyphenols are natural compounds in plants that help manage inflammation and protect against oxidative stress.
Kristina Petersen, associate professor of nutritional sciences at Penn State and study co-author, emphasized the broader dietary benefits: “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.”
The researchers recommend incorporating more polyphenol-rich foods, including pecans, fruits, vegetables, and whole grains, into a heart-healthy diet. However, they note that nuts are calorie-dense, so portion control is important when consuming them as snacks.
These findings add to the growing body of evidence supporting the health benefits of nuts, particularly pecans, in managing cholesterol levels and promoting cardiovascular health through dietary intervention.