Walnuts and pecans are two nuts that are nutritional powerhouses. Although they are high in calories from fat, they contain heart-healthy mono- and polyunsaturated fats that can improve your cholesterol and reduce the risk for heart disease. Nuts can reduce your risk for getting a blood clot that could cause a heart attack, according to the Mayo Clinic.
Walnut Nutrition Facts
One serving of walnuts is measured as 1/4 cup, 1 oz. or 14 walnuts halves. This serving size has 190 calories, 4 g of protein, 18 g of total fat, 1.5 g of saturated fat, 2.5 g of monounsaturated fat and 13 g of polyunsaturated fat, according to the University of Nebraska.
Pecans Nutrition Facts
One serving of pecans is measured as 1/2 cup, 1 oz. or 18-20 halves. This serving size contains 200 calories, 3 g of protein, 20 g of total fat, 2 g of saturated fat, 12 g of monounsaturated fat and 6 g of polyunsaturated fat.
Heart-Healthy Fats
Both walnuts and pecans are high in mono- and polyunsaturated fats which can lower your total cholesterol and your bad cholesterol, LDL. In a 2001 study published in "The Journal of Nutrition," researchers from Loma Linda University found that eating pecans can lower LDL cholesterol 16.5 percent more than the American Heart Association's heart-healthy diet recommendations. Walnuts contain a type of polyunsaturated fat known as omega-3 fatty acids. Omega-3 fatty acids can reduce your risk of heart disease, heart beat irregularity and high blood pressure.
Serving Ideas
Walnuts and pecans can be used in salads to add a crunchy texture. You can also put them on top of your breakfast cereals and finely chop them to use in baked goods such as muffins and breads.
References
- University of Nebraska Cooperative Extension - Lancaster County: Food Reflection Nuts for Nutrition
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
- National Pecan Shellers Association: New Research Finds that Adding Just a Handful of Pecans to a Traditional Low-Fat Diet Can Dramatically Lower LDL Cholesterol - Similar to Cholesterol-Lowering Medication
- The Journal of Nutrition: A Monounsaturated Fatty Acid--Rich Pecan-Enriched Diet Favorably Alters the Serum Lipid Profile of Healthy Men and Women
- Mayo Clinic: Nuts and your heart: Eating Nuts for Heart Health
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