The new research comes at a time when heart attacks are the number one killer globally for both sexes, as per statistics from the British Heart Foundation
Crisps, chocolate or even a piece of cake are perhaps among the snacks we opt for when feeling a little peckish. Yet, scientists now suggest that switching these out for a specific type of nut may be the key to improving cholesterol.
The new research, led by Pennsylvania State University, conducted an experiment involving 138 people with metabolic syndrome – a cluster of conditions that heighten risks of heart disease, strokes and type 2 diabetes.
These participants were divided into two groups. The first were told to maintain their usual diets and snacking habits, while the second were asked to simply swap their snacks of choice for 57g of pecans per day across 12 weeks.
Everyone involved was also required to stop eating other nut types during the study period, with blood samples and other data collected at the start and end. Analyses showed that pecan snackers experienced particularly significant drops in low-density lipoproteins (LDL), frequently dubbed ‘bad cholesterol’.
When found in excess, LDL is thought to contribute to plaque buildup in the arteries, potentially increasing the risk of heart attacks and strokes. The findings come at a time when heart attacks are the number one killer globally for both sexes, as per statistics from the British Heart Foundation.
“Replacing typical snacks with pecans improved key risk factors for heart disease, including blood cholesterol levels and diet quality,” Associate Professor Kristina Petersen, a co-author of the research, said.
“These results add to the large evidence-base supporting the cardiovascular benefits of nuts and additional insights into how adults can incorporate nuts into their diet to improve the overall quality of their diet.”
NHS guidance echoes the idea that unsalted nuts make a healthy snack due to their high fibre content. Fibre is especially important for slashing bad cholesterol levels and lessening cardiovascular threats and bowel cancer risks.
“Government guidelines say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet,” the NHS states. “As most adults are only eating an average of about 20g [per] day, we need to find ways of increasing our intake.
“…There is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation.”
In light of the new US-based research, scientists are promoting that individuals should consume more ingredients that include ‘polyphenols’. These compounds, found in pecans, boast anti-inflammatory properties that may also be crucial to maintaining healthy blood vessels.
Whole grains, coffee, olives and even red wine are thought to contain polyphenols, too. However, it is clear that further research is required on the topic.
Associate Professor Peterson continued: “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.”
