The Perks of Pecans

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.