The simple snack swap that could ‘slash your risk of killer heart attack and stroke’, say scientists

WHEN it comes to swapping out your favourite treats for healthier alternatives, scientists say there’s one snack that should come above all others.

Regularly snacking on unhealthy foods, especially those high in starch, refined grains, and processed ingredients, can increase the risk of heart disease and other cardiovascular problems. 

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Swapping crisps or sweets for pecan nuts was shown to slash the risk of a heart attack[/caption]

But munching pecan nuts instead of crisps or sweets may reduce the risk of a heart attack or stroke, according to new research.

Switching daily snack foods to pecans improved cholesterol levels and enhanced overall diet quality, say American scientists.

More than 130 people with or at risk for metabolic syndrome – a set of conditions that increase a person’s risk for several chronic diseases – took part in the three-month study.

One group consumed pecans instead of their usual snacks while the other continued eating their usual diet.

Participants who ate pecans in place of their usual snacks showed reductions across cholesterol measurements linked to poorer heart health compared to those that did not snack on pecans.

The findings also showed that diet quality – as measured by adherence to the Dietary Guidelines for Americans – was 17 per cent higher at the conclusion of the study for the participants who ate pecans.

Study co-author Professor Kristina Petersen, of Pennsylvania State University, said: “Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality.

“These results add to the large evidence-base supporting the cardiovascular benefits of nuts and add additional insights into how adults can incorporate nuts into their diet to improve the overall quality of their diet.”

The study included 138 adults with one or more criteria for metabolic syndrome, including abdominal obesity, high blood pressure and high fasting blood glucose.

Participants were 25 to 70 years of age and were randomly assigned into two equal groups: pecan snacking group, who were asked to consume two ounces of the nuts each day in place of their regular snacks and a group who were asked to continue their usual diet.

Vascular health data and blood work were collected at the start and conclusion of the 12-week study, and self-reported 24-hour recalls were collected nine times during the research.

All the participants were also instructed to stop eating all other types of nuts and to keep their non-snacking dietary habits and lifestyle consistent throughout the study.

During the study the pecan snackers experienced reductions in total cholesterol, low-density lipoprotein (LDL) “bad” cholesterol, non-high-density lipoprotein (HDL) cholesterol, the ratio of total cholesterol to HDL cholesterol and triglycerides compared to non-pecan snackers.

LDL cholesterol can build up in arteries and increase the risk of stroke or heart attack.

HDL, often referred to as “good cholesterol” – carries cholesterol back to the liver for removal from the body.

Both lowering LDL and reducing the ratio of total cholesterol to HDL can reduce the risk for cardiovascular disease.

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Participants who ate pecans in place of their usual snacks showed reductions across cholesterol measurements linked to poorer heart health[/caption]

The researchers explained that triglycerides are a necessary lipid for energy storage and metabolism, but high levels of triglycerides also increase the risk of cardiovascular disease.

The findings, published in the American Journal of Clinical Nutrition. also showed that the study participants who ate pecans showed higher overall adherence to the Dietary Guidelines for Americans.

Previous research has suggested that chemical compounds with anti-inflammatory properties called polyphenols in pecans may support endothelial function, a key factor in maintaining healthy blood vessels.

The new study did not find differences in vascular health outcomes between the two groups.

But the researchers said people should consider consuming more foods with polyphenols – such as pecans, fruits, vegetables and whole grains – to support heart health and improve overall diet quality.

Prof Petersen added: “The improved diet quality among pecan snackers – including a higher percentage of calories from polyunsaturated fats and increased fibre and polyphenols – likely also contributed to the observed cholesterol improvements, particularly the LDL-lowering effects.”