Would you believe a handful of pecans a day may keep the cardiologist away? Researchers from the University of Georgia (UGA) conducted an eight-week study to determine if these crunchy textured nuts play a beneficial role in heart health. Group one was instructed to eat 470 calories of pecans daily. Group two was instructed to substitute pecans for a similar number of calories in their diet, and group three (the control group) did not consume pecans during the trial.
During week eight, all the volunteers were given a blood test before and after eating a high-fat meal so the authors could examine any changes that occurred in their blood lipids (fats) and glucose (sugar) levels in the blood. And that is when they discovered that fasted blood lipids among both pecan groups showed similar improvements. Furthermore, the number of triglycerides (lipids) in the blood after eating went down for those in group one, while group two showed reduced glucose levels after eating.
At the conclusion of the study, the investigator reported that adults who consumed pecans showed, on average, a 5 percent decrease in total cholesterol and a 6 percent-9 percent decrease in low-density lipoprotein-LDL or the “bad” cholesterol. Their findings were published in one of the latest issues of “The Journal of Nutrition.”
“We had some people who actually went from having high cholesterol at the start of the study to no longer being in that category after the intervention,” stated Jamie Cooper, a professor at UGA and study co-author, in a press release. “Some research shows that even a 1 percent reduction in LDL is associated with a small reduction of coronary artery disease risk, so these reductions are definitely clinically meaningful.”
According to the latest data from the Centers for Disease Control and Prevention, 93 million American adults, age 20 and older, have total cholesterol levels higher than 200mg/dL, which is above the healthy range. The agency also reports that approximately 20 million adults in the U.S. have total Cholesterol levels higher than 240 mg/dL.
“I'm not surprised by these latest findings since all nuts, pecans included, contain properties that can promote health,” says Lisa Young, PhD, RDN, adjunct professor of nutrition a NYU and author of “Finally Full, Finally Slim.” “These properties found in nuts include phenolic acids and anthocyanins, which contain antioxidants that can help fight disease,” explains Young.
Since Pecans are both flavorful and versatile, she suggests tossing them into a salad or, better yet slightly toasting them to savor as a snack or use as a topping in fish and chicken dishes. “One serving is equal to about one ounce or 15 pecan halves.”
If your grocery store is out of pecans, there is no need to drive yourself nuts looking for a can or package of these nutrient-dense delights. “It's important to realize that other nuts include similar properties and can be enjoyed, as well,” adds Young. “A combination of all nuts is best.”
If you have any questions regarding a healthier lifestyle contact me at 719-429-1605, healthandwellness@qwestoffice.net,
