This Nut Could Be the Key to Lifelong Heart Health, Review Finds

A new review of studies found that eating pecans could lead to lower cholesterol and better overall heart health.

The review from the Illinois Institute of Technology looked at 52 studies conducted over the last 25 years over the impact of pecans on overall health, according to Fox News. The research showed that people who incorporated pecans into their diets tended to have lower levels of LDL — the "bad" cholesterol, as opposed to HDL, the "good" cholesterol.

Pecans include healthy fats in addition to fiber and antioxidants. Plus, they're low in carbohydrates and packed with vitamins and minerals, like vitamin A, vitamin E folate, niacin, and calcium, per WebMD.

In addition to helping with heart health, the omega-3 fats found in pecans can provide relief to people with arthritis. The low-carb, high-fat snack also helps people with diabetes prevent blood sugar spikes.

“Ellagic acid in pecans reduces inflammation and oxidative stress — an imbalance of free radicals and antioxidants in the body that leads to cell damage — helping to support heart health," registered dietician Michelle Routhenstein explained to Food & Wine, "and flavonoids improve blood vessel function, promoting better circulation and cardiovascular wellness."

How to Incorporate Pecans Into Your Diet

If eating plain raw (or roasted) nuts isn't your jam, there are plenty of ways to add pecans to your diet. The best part? Since pecans are filling and high in fat, you'll stay fuller longer and be less likely to graze on unhealthy, less-filling snacks.

You can easily add pecans to yogurt, oatmeal, or salads for a nice crunchy texture. If you're craving something sweet, you can even make sugar-free candied pecans with egg whites, butter, vanilla, and an alternative sweetener like stevia.

Pecans are also present in popular trail mixes available at most grocery stores, like Sahale Maple Pecan Trail Mix and Power Up Antioxidant Mix.