Pecans Lower Cholesterol Levels

In the past, nuts have had a bad nutritional image. But current research indicates that nuts, like pecans, can be part of a healthy diet and may even be good for you.

A recent study by nutritional scientists at New Mexico State University showed that eating two handfuls of pecans a day actually lowered "bad" cholesterol (LDL or low density lipoprotein cholesterol).

In the study, participants in the treatment group were told to eat their daily pecan rations either as snacks or incorporated in their daily meals. They were not allowed to eat any other nuts during the study. The control group was told to avoid all nuts during the study.

The researchers found that eating about three-quarters of a cup of pecans a day lowered the LDL cholesterol by 10 percent after four weeks and by 6 percent after eight weeks. Total cholesterol was lowered as well.

It's true that nuts are high in fat and calories. Pecans are 53 percent fat by weight. Three-quarters of a cup contains 459 calories and 47 grams of fat. But 29 grams of that comes in the form of monounsaturated fat -- the good fat that contributes to a balanced diet. Pecans also are high in vitamin E and provide extra fiber. And they contain small amounts of copper and magnesium, which may help cut your risk of heart disease.

Pecans, the fruit of a large hickory tree native to North America, are particularly popular in the South. Commercial orchards are prevalent in New Mexico, Louisiana, Mississippi, Georgia, Florida, and Texas.

Add these healthy nuts to your diet in new and exciting ways, like the recipe below from Texas A&M University.

Pecan Soup

2 cups pecan halves
6 cups beef broth
1 stick butter
2 Tbsp. finely chopped green onion
1 clove garlic, pressed
2 Tbsp. pureed tomato
1 Tbsp. cornstarch dissolved in 1/4 cup water
1 egg yolk
1/2 cup cream
1/2 tsp. salt
1/4 tsp. white pepper
1 tsp. nutmeg

Grind pecans with broth in blender. Melt butter in large sauce pan, add onions and cook five minutes over medium heat until soft. Add garlic and cook one minute. Slowly add nut/broth mixture, tomato puree and cornstarch. Cook for 30 minutes, uncovered, on low heat. Beat egg yolk into cream and slowly whisk into soup; do not boil after this point. Season with salt, pepper and nutmeg.

For other recipes, visit Texas A&M's Pecan Recipes page.

For more info about the study, read NMSU's news release Bring on the Pecans.

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