A new study reveals that Pacans can help reduce cholesterol

If you try to put your protein and fiber intake, Pacans are a great way to proceed. They are accessible, delicious and the perfect snack when you are in a pinch.

But if you need another reason to fill up on butter nuts, a new study published in The American Journal of Clinical Nutrition I just revealed that eating 57 grams of pacan a day could help reduce cholesterol.

The randomized trial included 138 participants – who all had at least one risk factor for metabolic syndrome, a group of conditions, including high blood pressure, high blood sugar, excess abdominal fat and abnormal cholesterol level – and divided them into two groups. A group was invited to eat 57 grams of raw and not salted pacan each day instead of the snacks they generally consume, while the control set continued to eat its typical diet.

After 12 weeks, the researchers found that “the intake of Pacans improved total cholesterol, LDL cholesterol, non -HDL cholesterol and triglycerides compared to the usual diet group”. This resulted in a reduction in total cholesterol of 8.1 milligrams per decilitre, or 3.6%.

“The study has found statistically significant improvements in LDL cholesterol and triglycerides, but it is difficult to know how much this advantage was due to the pacans themselves as opposed to the reduction of other snacks, probably less healthy,” explains Brett Victor, MD, cardiologist in philadelphia cardiology consultants.

“I interpret this test as a confirmation that the replacement of unhealthy snacks with a modest amount of healthy snacks, including nuts and pacans if you like them, is a way of promoting a healthy and healthy diet.”

Curious about exact mechanisms in play? Here is what experts want you to know about the power of the Pacans.

Do Pacans benefit from heart health and lower cholesterol?

These nuts can be used as an additional food tool to promote heart health. Because Pacans have a high concentration of monounsaturated fatty acids, especially oleic acids, they are known to reduce total cholesterol and LDL cholesterol, explains Matthew Segar, MD, cardiologist in Texas Heart Institute.

They also remove the levels of post-repas triglycerides, which control fat tips in your blood circulation after a meal, he explains. “This is particularly important because temporary fat overvoltages can contribute to heart disease over time.”

Pacans are rich in Ellagic acid and flavonoids, which have antioxidant and anti-inflammatory effects, ultimately reducing total inflammation in the body and supporting a healthy heart, according to Michelle Routhenstein, RD, a dietistian in preventive and founding cardiology.

“Ellagic acid in Pacans reduces inflammation and oxidative stress-an imbalance in free radicals and antioxidants in the body that cause cellular damage-helping to support heart health and flavonoids improve the function of blood vessels, favoring better circulation and cardiovascular well-being”, she explains.

In addition, regular consumption of Pacans can lead to a significant decrease in lipids and lipoproteins, which can have a positive impact on long -term cardiovascular health, explains Mohanakrishnan Sathyamoory, MD, president of internal medicine at Burnet School of Medicine of Texas Christian University. Polyphenol compounds in nuts also improve endothelial function, which plays a crucial role in maintaining cardiovascular health and general well-being, he adds.

How many Pacans should you eat to harvest these advantages?

According to this study, the consumption of 57 grams (approximately two ounces) of pacan has reduced the risk of cardiometabolic diseases and high cholesterol. In general, this translates into around 30 to 35 pacans, explains Routhenstein.

There is no specific upper limit mentioned in the study, but do not do too much. “For those who look at their weight, the pacans have a high calorie density, but they are also rich in fiber, so eating too quickly can cause digestive problems such as bloating, cramps, gas or constipation,” explains Segar.

It is enough to note that consistency is essential for the maximum health benefits, because the researchers analyzed the contribution of participants’ pacan over a period of 12 weeks.

As for the type of nut, Victor says that raw and non -salty pacans – just like those used in the study – are the way to follow. Unfortunately, the pacan pie, candied pacans or savory pacan can reduce the health benefits of the nuts due to sugar added and sodium, compensating for positive effects on cholesterol and inflammation, he explains.

If you want additional spices, Routhenstein recommends adding your own seasoning such as cinnamon or smoked paprika.

What are the additional benefits for the health of the Pacans?

In addition to their potential health health benefits, research suggests that the high content of magnesium in pecan can support bone health and reduce the risk of osteoporosis.

In addition, Routhenstein says that the low glycemic index of the Pacans helps to stabilize blood sugar, making it an excellent snack to manage or prevent type 2 diabetes. They are also a good source of fiber, therefore helping digestion, encouraging regular stool and keeping you full longer, adds Victor.

If you are still not convinced to fill up on this favorite nuts of fans, research even suggests that Pacans can improve brain health and reduce the risk of cognitive decline due to their healthy fats and antioxidant content.