The Perks of Pecans
Integrating nuts into your diet is a smart move for heart health.
By Lydia Fong published January 1, 2007 - last reviewed on June 9, 2016
Eating a handful of pecans each day can protect you from heart disease, suggests a California study. Pecans are especially rich in a form of vitamin E known as gamma-tocopherol, a powerful antioxidant. Researchers at Loma Linda University in California analyzed the blood of people who ate a pecan-enriched diet and found high levels of vitamin E and reduced fat oxidation, which helps prevent atherosclerosis. The results support an earlier study showing that pecans, like other nuts, can reduce "bad" LDL cholesterol in the body. And even though pecans are high in unsaturated fat—which is also prone to oxidation—their healthful contents protect against these harmful effects.
Not Nuts About Pecans?
Here's what other nuts have to offer:
Nut (1 oz. dry roasted): Almond
Mineral: Potassium, 211 mg
Effect: Lowers blood pressure
Nut (1 oz. dry roasted): Peanut
Mineral: Magnesium, 50 mg
Effect: Regulates heart rhythm
Nut (1 oz. dry roasted): Hazelnut
Mineral: Thiamine, 0.096 mg
Effect: Protects against heart failure
Nut (1 oz. dry roasted): Cashew
Mineral: Zinc, 1.59 mg
Effect: Lowers heart-disease risk
Mixed Green Salad with Grapefruit and Pecans
- 4 Servings
- Prep Time: 10 Minutes
Ingredients
- 1 grapefruit (white or pink, peeled and sectioned)
- 8 cups mixed greens (romaine lettuce, baby spinach, frisee)
- ½ cup pecan halves
- ⅔ cup plain nonfat yogurt
- 1 tablespoon lemon juice
- 1 teaspoon honey
- ¼ teaspoon dijon mustard
Directions
Spread the pecan halves on a baking sheet and bake at 350°F for 8 to 10 minutes or until lightly browned. Or, brown them in a large skillet over medium heat for about 5 minutes, stirring frequently. Toss grapefruit, mixed greens, and toasted pecans in a large salad bowl. Set aside. Whisk together yogurt, lemon juice, honey, and Dijon mustard in separate bowl. Pour over salad just before serving.