Pecans are often included in heart-healthy diet recommendations due to their nutritional profile, which is rich in healthy fats, fiber, and antioxidants. New research suggests that these nuts may be especially beneficial for people at risk of heart disease, offering potential benefits for cholesterol, triglycerides, and overall heart health. However, as with any food, moderation is key.
Cholesterol and Triglycerides: Pecans May Help Lower Both
Several studies have indicated that pecans can play a role in lowering cholesterol levels, specifically reducing total cholesterol and low-density lipoprotein (LDL), commonly known as “bad” cholesterol. For example, a study conducted in 2025 found that people at risk for heart disease who swapped their regular snacks with pecans saw a significant reduction in both total cholesterol and LDL levels after just 12 weeks. Similarly, a 2021 study showed a 9.5% reduction in LDL cholesterol levels in participants after eating pecans for eight weeks.
Several factors contribute to pecans’ cholesterol-lowering properties:
Plant Sterols: These compounds, which resemble cholesterol in structure, are absorbed by the body instead of cholesterol, helping to eliminate it.
Healthy Fats: Pecans are particularly high in monounsaturated and polyunsaturated fats, which have been shown to lower LDL cholesterol.
Low Saturated Fat Content: Unlike other snacks, pecans are low in saturated fats, which are known to raise cholesterol levels.
Dietary Fiber: Pecans are a good source of fiber, which can prevent the body from absorbing excess cholesterol.
In addition to improving cholesterol levels, pecans have been shown to lower triglycerides—fats that circulate in the blood. High levels of triglycerides can increase the risk of heart disease. Both the 2021 and 2025 studies found that while participants who ate pecans experienced a decrease in triglyceride levels, the control group (who did not consume pecans) showed an increase.
Blood Pressure: Limited Evidence, but Potential Benefits
A 2025 review of 115 studies concluded that while nuts like pecans can help with lowering cholesterol and triglycerides, there is little evidence to suggest they have a significant impact on blood pressure. However, a 2023 study highlighted some promising findings, noting that older adults who ate pecans showed improved microvascular reactivity (MVR)—the ability of small blood vessels to respond to changes in the body. Improved MVR can enhance blood flow, which may indirectly benefit overall cardiovascular health. More research is needed in this area to draw definitive conclusions.
Other Heart Health Benefits of Pecans
In addition to their cholesterol-lowering and anti-triglyceride properties, pecans are rich in antioxidants, which help combat oxidative stress in the body. Oxidative stress can damage blood vessels and contribute to conditions like heart disease and atherosclerosis. The antioxidants found in pecans include:
-
Gamma-Tocopherol (a form of vitamin E)
-
Flavonoids
-
Ellagic Acid
-
Polyphenols
Furthermore, pecans are also known for their anti-inflammatory properties, which may help reduce inflammation in the body. Chronic inflammation is another key factor in heart disease development, so consuming foods like pecans that can mitigate this process may further benefit heart health.
Considerations and Potential Downsides
While pecans are undoubtedly a healthy addition to the diet, they are calorie-dense. A single serving—about 19 halves or one ounce—contains approximately 196 calories. Overeating pecans could lead to excessive calorie intake and weight gain, which can negatively impact heart health. However, studies, including one from 2022, have shown that moderate consumption (around 68 grams or about 2.5 ounces per day) for 8 weeks did not lead to significant weight gain.
It’s also important to consider how pecans are prepared. For instance, pecans coated in added salt or sugar—such as in pralines or candies—can negate their health benefits. Excessive salt intake is linked to high blood pressure, while added sugars can raise triglyceride levels and contribute to weight gain.
Lastly, some individuals may have a pecan allergy. Symptoms such as digestive issues, skin reactions, swelling, or difficulty breathing should be addressed immediately by discontinuing pecan consumption and seeking medical advice.
Conclusion
Snacking on pecans can provide multiple heart health benefits, particularly in lowering LDL cholesterol and triglyceride levels, thanks to their rich content of healthy fats, fiber, and antioxidants. While they may not directly impact blood pressure, their anti-inflammatory properties and ability to reduce oxidative stress offer additional heart-protective effects.
However, it’s important to consume pecans in moderation to avoid overconsumption of calories. For the greatest health benefit, choose unsalted, unprocessed pecans and avoid those with added sugars. Integrating pecans into a balanced diet may help support heart health in those at risk of cardiovascular disease.
Related topics:
The Role of Gut Health in Dementia Prevention and Brain Protection
Community Food Co-ops Offer Effective Solution to Rising Food Insecurity in Australia
Secondhand Smoke Doesn’t Just Harm Dogs’ Lungs—It Changes Their Behavior, Study Reveals
