Lifestyle
Discover the Heart-Healthy Snack Proven to Lower Cholesterol Levels
When managing high cholesterol, many people focus on what to remove from their diet, such as eggs, bacon, and butter. However, incorporating certain foods can also play a crucial role in improving cholesterol levels. Recent research has highlighted an unexpected ally in this endeavor: pecans.
A study published in the American Journal of Clinical Nutrition revealed that replacing daily snacks with pecans can significantly improve cholesterol levels. The research conducted by the Penn State Department of Nutritional Sciences involved 138 adults aged 25 to 70, all of whom exhibited one or more signs of metabolic syndrome. This condition is characterized by factors like abdominal obesity, high triglycerides, low HDL cholesterol, high blood pressure, and elevated fasting blood glucose.
Participants were split into two groups. One group maintained their usual diet, while the other consumed two ounces of pecans daily instead of their regular snacks. Over a 12-week period, researchers assessed the participants’ vascular health and blood work. The findings were promising for the pecan group, showing reductions in the ratio of total cholesterol to HDL cholesterol and triglycerides.
Julia Zumpano, RD, LD, a registered dietitian, emphasized the benefits of nuts in a diet, particularly for individuals with diabetes. She stated, “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,” recommending a serving size of about an ounce, or 28 grams.
While the study did not find any significant differences in vascular health between the two groups, the researchers referenced earlier studies that highlighted the polyphenol content in pecans. These compounds may contribute to the beneficial effects observed in cholesterol levels.
Incorporating pecans into your diet could be a simple yet effective strategy to help manage cholesterol. This research suggests that small dietary changes, like swapping out snacks for pecans, can have a meaningful impact on heart health.
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