A Handful of Pecans May Improve Cholesterol, New Review Finds

A 52-study review of research from 2000–2025 suggests that regular pecan consumption is associated with lower total cholesterol and LDL (and sometimes triglycerides), likely due to pecans’ monounsaturated fats, fiber, and antioxidants. The evidence shows association, not causation. The authors recommend about one ounce per day (roughly 15–20 halves) of raw or dry-roasted pecans, eaten as part of a balanced meal or paired with protein or fiber to boost satiety. Pecans may replace less nutritious snacks and can be added to oats, yogurt, salads, or entrées. The study, published in Nutrients and led by Illinois Institute of Technology researchers, was funded by the American Pecan Promotion Board and notes limitations including short-term designs and varied portions. Store pecans refrigerated or frozen to maintain freshness.