The American Journal of Clinical Nutrition suggests that eating pecans could help lower cholesterol levels without the need for medication.

In a 12-week randomized controlled trial involving 138 participants, those who consumed 2 ounces (57 grams) of pecans daily as a snack saw significant reductions in cholesterol compared to a control group that maintained their usual diet. Specifically, the pecan group reduced total cholesterol by about 8.1 mg/dL (3.75%) and LDL ("bad") cholesterol by approximately 6.6%, alongside improvements in other lipid markers like triglycerides.

Experts attribute these benefits to pecans' rich content of unsaturated fats, fiber, plant sterols, and oleic acid, which help lower cholesterol by binding it in the digestive system and reducing its absorption. Pecans also contain polyphenols and antioxidants, which may support overall heart health by reducing oxidative stress. The study’s co-author, Kristina Petersen, PhD, recommends aiming for two ounces of pecans daily—roughly two handfuls—as a heart-healthy snack. Since high cholesterol is linked to serious conditions like heart disease and stroke, incorporating pecans into a balanced diet could be a simple, natural strategy to improve cardiovascular health.