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Pecans are high in
fat but they are not necessarily an unhealthy food destined to be eaten
only by those unconcerned about their health or calorie intake. New research
shows that these tree nuts may help reduce low density lipoprotein (LDL),
or "bad" cholesterol -- a type of cholesterol associated with heart disease.
During
the 8-week study period, neither group was asked to follow a specific
diet. Those who ate the pecans lowered their LDL cholesterol level by
10% as early as the fourth week.This
decline was still evident after 8 weeks, although not as pronounced (a
6% drop). In contrast, the individuals who did not eat any pecans had
no change in LDL cholesterol or total cholesterol during the study, and
had higher levels of both compared to the pecan-eaters.
The study results
were not surprising as previous research on walnuts and almonds have shown
some similar results. However,
nuts have not always been so favorably regarded, as nutritionists and
other healthcare professionals were telling folks to stay away from nuts
because they are high in fat.
Pecans are 53% fat
by weight. Yet, 29 of the 47 grams of fat contained in the daily ration
of pecans are in the form of monounsaturated fat. Monounsaturated fat
is believed to help lower LDL levels and may also prevent blood clots,
which can cause heart attack or stroke. Tree
nuts (such as pecans) are also good dietary sources of fiber, vitamin
E, copper and magnesium.
Journal
of the American Dietetic Association March 2000;100:312-318
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