Pecans Vs Walnuts: Which One To Choose For Heart Health

Few nutrient-dense snacks are as well known as nuts. These fiber and often protein-rich bites offer a ton of macro- and micro-nutrients in a small package, can keep you satiated for long periods of time, and can even help you reach your heart health goals. 

Two of the major players on the heart health stage are walnuts and pecans. Pecans, on one hand, are high in monounsaturated fats, which can help lower LDL ("bad") cholesterol. 2021 research published in The Journal of Nutrition found that daily pecan consumption was shown to decrease blood sugar glucose levels among populations at risk of cardiovascular disease (CVD). Walnuts, on the other hand, are a superior source of ALA omega-3 fatty acids; 2020 research compiled in Nutrients found that walnuts have been shown to have positive impacts on brain health and cognition due to their antioxidant and anti-inflammatory benefits, and human and animal studies have shown that eating them can delay or reduce the risk of developing CVD. 

Since they affect heart health in different ways, there's no clear answer as to whether walnuts or pecans are the "better" option. It depends on your goals —while pecans lower LDL cholesterol, walnuts help maintain blood pressure via ALA. It's evident that they both have their respective benefits and can both be part of a heart-healthy diet.

Pecans and walnuts are chock full of nutrients and heart-healthy benefits, but that means nothing if you can't find ways to make them tasty. While you can use them as alternatives for snacking staples, like chips and crackers, there are better ways to seamlessly integrate them into your snacking and eating routine. 

For one, you can try to add nuts to your salad. Pecans and walnuts both shine atop greens because they're fatty and rich, meaning they act as the perfect complement to bitter or bland greens and toppings like roasted beets, goat cheese, sliced apples, and dried fruit. This candied walnut Waldorf salad is a great place to start, as is this creamy and protein-heavy cranberry and pecan chicken salad recipe, which would be excellent sandwiched between two slices of hearty toasted sourdough. You can also transform nuts into a spreadable paste with the help of your food processor or blender, then find creative ways to use your homemade nut butter — including as a topping for toast or as a drizzle on your favorite ice cream.