Cholesterol Woes? Try This Nut.

Today’s topic? Cholesterol woes? Try this nut.

“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”
― J.R.R. Tolkien

My parents are both from the U.S. South. 

Georgia, to be specific. I spent summers in the state and fondly remember going to Stuckeys. 

I remember the world-famous pecans. 

They are still my favorite nut, a daily treat.

Struggling to manage your cholesterol through diet alone?

 Your snack cabinet, or what’s missing from your snack cabinet, could be the key. 

A recent study discovered that eating pecans may lower cholesterol.

I’ll write more about pecans’ benefits in this essay.

Pecans Can Improve Cholesterol Levels

I don’t know about you, but I prefer natural fixes (when possible) to medicines.

A new study suggests this:

Pecans can boost cholesterol levels and overall diet when used as a daily snack replacement.

Researchers assigned adults with (or at risk for) metabolic syndrome to either snack on pecans or maintain their usual diet. 

The pecan group experienced significant drops in cholesterol markers linked to heart disease and saw a 17 percent improvement in diet quality based on adherence to dietary guidelines.

Benefits in Detail

Compared to non-pecan snackers, nut consumers experienced reductions in the following:

• Total cholesterol
• Low-density lipoprotein (LDL) cholesterol 
• Non-high-density lipoprotein (HDL) cholesterol
• Total cholesterol to HDL cholesterol and triglycerides ratio

I love these responses, given that LDL cholesterol can accumulate in arteries and increase my stroke or heart attack risk.

HDL — so-called good cholesterol — carries cholesterol back to the liver for removal from my body.

So, lowering LDL and reducing the total cholesterol to HDL ratio drops my cardiovascular disease risk.

Finally, we need triglycerides for energy storage and metabolism, but high levels also increase the risk of cardiovascular disease.

Study Details – Cholesterol Woes? Try This Nut.

In a 12-week study, researchers randomly assigned 138 adults (25–70 years old) with at least one metabolic syndrome criterion to either replace daily snacks with two ounces of pecans or continue their usual diet. 

The investigators assessed vascular health and blood work pre- and post-study, with dietary intake assessed via 24-hour recalls. 

Participants abstained from other nuts and maintained their existing lifestyle.

My Take – Cholesterol Woes? Try This Nut.

Beyond cholesterol improvements, the pecan group also followed the Dietary Guidelines for Americans more closely, increasing their consumption of plant proteins and seafood.

This pecan consumer readily approves!

Warning: The American Pecan Council funded this study.

Action – Cholesterol Woes? Try This Nut.

Given the study sponsor, I take this study as hypothesis-generating and not definitive proof.

Although this study did not find a difference in vascular health between the groups, the researchers acknowledge prior work suggesting this:

Polyphenols in pecans — known for their anti-inflammatory properties —  could benefit endothelial (blood vessel inner lining) function, which is important for healthy blood vessels. 

Incorporating more polyphenol-rich foods, such as pecans, fruits, vegetables, and whole grains, into the American diet could improve our heart health and dietary quality.

Do you like pecans?

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