Kavita Devgun
We are grappling with severe health disorders and high and uncontrolled cholesterol levels; often a potent reason leading to heart diseases. So how do we reset or lower our cholesterol levels? Owing to several factors, such as a sedentary lifestyle, stress, poor dietary patterns, and other issues, our body tends to accumulate plaque in arteries, which may result in impeded blood flow and associated consequences, especially LDL (“bad”) cholesterol levels. The rise in LDL impacts the body and raises the risk of heart disease, stroke, and other cardiovascular issues.
Try pecans, a good, heart-healthy snack which is a powerhouse of protein, healthy fats and fibre that can help you keep energised and satisfied for many hours. A good source of calcium, magnesium and potassium, it helps lower blood pressure and cholesterol too. In all, American pecans with its nutrient-dense properties is a robust nutritional package in itself – a great superfood. So, when you alter your diet and include American pecan nuts in your meals, you can reverse or stall the rise in cholesterol levels. You can enjoy American pecans as these have a high-fat content and are rich in good texture and flavour. Importantly, these have a caloric value that is comparable to butter and one of the highest fat levels of any vegetable product.
A new study conducted this year by Penn State researchers indicates that pecans provide healthy fats, plant sterols, fibre, and polyphenols, thereby lowering the chances of cardiovascular risks when incorporated regularly into your daily diet as snacks.
The research published earlier this year involved 138 adults aged 25 to 70 with metabolic syndrome criteria and revealed significant reductions in total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides among participants who consumed two ounces of pecans daily for 12 weeks. In the research study participants were divided into two equal groups, with one maintaining their regular diet while the other replaced their usual snacks with pecans. Vascular health data of the participants were collected by the researchers at the beginning and at the end of the study period. It clearly showed that the pecan-consuming group demonstrated notable improvements in various cholesterol metrics.
Most importantly, what it showed was that the improved diet quality among pecan snackers—including a higher percentage of calories from polyunsaturated fats and increased fibre 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, since pecans are calorie-dense, so portion control is important when consuming them as snacks.
All in all, these findings reinforce the health benefits of pecans in managing cholesterol levels and promoting cardiovascular health through dietary intervention.
(The author is a dietitian, holistic health consultant and a writer)
