With new superfoods trending every week, it's easy to get overwhelmed trying to figure out what really works, especially when it comes to something as important as heart health. But what if the secret to a stronger heart and lower cholesterol was sitting in a handful of buttery, slightly sweet nuts? Pecans may be your new go-to snack, and according to nutritionist Kavita Devgan of American Pecans, they bring more to the table than most people realise.
What exactly are Pecans?
Native to North America, pecans are tree nuts renowned for their rich, creamy texture and distinctive flavour. Often used in pies or desserts, they're now gaining attention in the wellness space thanks to their impressive nutritional profile. But they’re more than just a tasty addition to baked goods; they’re little nutritional powerhouses packed with benefits for the heart, skin, and more.
Canva
What makes pecans unique?
Unlike many other nuts, pecans are loaded with monounsaturated fats, the kind your heart actually loves. Devgan explains, "Pecans are rich in heart-healthy monounsaturated fats. They also contain naturally occurring plant sterols that block cholesterol absorption in the body."
That's not all, they’re also a good source of calcium, magnesium, and potassium, which help maintain healthy blood pressure and lower cholesterol. Add to that ellagic acid and vitamin E, and you’ve got antioxidants that reduce inflammation and protect against oxidative stress, two key factors in heart disease.
What really sets pecans apart, though, is their ability to keep you satisfied. "Pecans are a powerhouse of protein, healthy fats, and fibre that help keep you energised and satisfied for long hours," Devgan adds.
Why pecans might be your beart's new best friend
A Penn State University study, published in the American Journal of Clinical Nutrition in March 2025, found that replacing your usual snacks with pecans could significantly improve heart health.
The findings? Lowered LDL (bad) cholesterol and overall better diet quality. That’s a big win for such a small snack.
According to Devgan, pecans have benefits beyond heart health too: "They're great for diabetes prevention thanks to their high content of monounsaturated fats (90% MUFA). They also include more than 19 important vitamins and minerals, such as zinc, folate, phosphorus, vitamin E, and vitamin A, which support good skin, a stronger immune system, and other health benefits."
Canva
How many pecans should you eat in a day?
Don’t worry, you don’t need to snack on them all day. Devgan breaks it down simply: "You don’t need to drown in pecans to see benefits. Just two ounces (19 halves) of pecans per day can help make an impact. That’s about 392 calories, so it’s wise to swap out less healthy snacks rather than just adding pecans on top of everything else."
Incorporating pecans into your routine doesn’t mean hours in the kitchen either. Check out few easy ideas:
Stir chopped pecans into oatmeal or yogurt for a nutty kick.
Toss a handful into your salad for added crunch and nutrients.
Ditch the chips, grab a small handful of pecans when cravings hit.
