The Next Super Food: How Pecans Help Lower Cholesterol

At Step One Foods, we’ve always been nuts about nuts. And for good reason. A growing body of research continues to confirm what we’ve known for years: nuts are powerful allies when it comes to heart health. So, it came as no surprise when a recent study found that pecans can help lower cholesterol and reduce the risk of cardiovascular disease.

The Study

Published in the American Journal of Clinical Nutrition, this randomized controlled clinical trial (the gold standard of medical research and the same methodology used for our clinical trial) evaluated the impact of pecan consumption on cholesterol levels and overall diet quality. The 12-week study included 138 adults with at least one risk factor for heart disease, such as elevated blood pressure, high cholesterol, high blood sugar, or a high BMI.

Participants were randomly assigned to one of two groups. The control group continued with their usual diet, while the test group replaced their usual daily snack with 2 ounces (about a half cup) of pecans.

At the end of the trial, participants in the pecan group experienced significant improvements in their lipid profiles:

• Total cholesterol decreased by an average of 8.1 mg/dL (3.75% reduction)
  

• LDL (bad) cholesterol decreased by 6.6%

• Improvements were also seen in HDL (good) cholesterol and triglycerides
  

Why Pecan Are Good for Cholesterol 

Pecans are more than just delicious. They contain unsaturated fats, fiber, antioxidants, and plant sterols, nutrients which support cardiometabolic health and figure prominently in Step One Foods. 

In addition to cholesterol-lowering properties, pecans deliver essential minerals like copper and zinc, and have been associated with a reduced risk of type 2 diabetes and lower blood pressure.

That said, no single food is a magic bullet. Pecans can be a helpful part of a cholesterol-lowering strategy, but they work best when included in a dietary pattern that provides all the essential nutrients in the right amounts—consistently.

How to Add Pecans to Your Diet

One of the most encouraging outcomes from the study was that participants in the pecan group were more likely to improve their overall diet quality. This echoes what we often see with Step One Foods customers: when you make one small, intentional change, it often leads to others. Better choices become easier, cravings diminish, and healthy eating becomes sustainable.

Pecans are also incredibly versatile and easy to add into your diet. They can be eaten on their own, tossed into a salad for crunch, or sprinkled over yogurt, oatmeal, or cereal. And of course, they’re front and center in one of our most popular products—the Cherry Pecan Bar.

Each Cherry Pecan Bar is carefully formulated to deliver not just the benefits of pecans, but also concentrated amounts of fiber, antioxidants, omega-3s, and plant sterols from a multitude of health-promoting ingredients. In our own clinical trial, participants experienced LDL cholesterol reductions of up to 40% in just 30 days—without changing anything else in their diet. 

The Bottom Line

Adding pecans to your routine—especially when done in a targeted, convenient, and nutrient-dense way—can be a simple yet impactful step toward better heart health. Whether you enjoy them as a snack or as part of our Cherry Pecan Bar, know that every bite is a step in the right direction.