If you are looking for an easy and delicious way to improve your heart health, then here is a snack swap you want to consider. Instead of arriving for chips or cookies, hold a handful of peckon! A recent study of Pen State University found that this simple change can reduce cholesterol and improve the quality of the overall diet in maintaining a healthy heart.

Packan power

We have all heard about the heart-health benefits of almonds and walnuts, but Pekan has been largely ignored. It is changing, thanks to a recent study that throws light on how to have a game-chain for Pekan cardiovascular health. Pen state researchers conducted a thorough study from the American Pekan Council, to see how beneficial the consumption of daily peccan can be for adults at the risk of heart disease.

the study

Research focused on 138 adults, who had at least one risk factor for metabolic syndrome. This condition is associated with the increased possibility of heart disease, stroke and type 2 diabetes. Factors include high blood pressure, high blood sugar, excess abdominal fat and poor cholesterol levels.

To test the effects of Pekan, participants were divided into two groups:

A group replaced its normal snacks with two ounces per day.

The second group continued with its regular diet.

After 12 weeks, the results used to talk to themselves – Pekan had a clear and positive effect on heart health.

Major conclusions from studies

1. Lower cholesterol level

Participants ate Pekan daily, experienced significant decrease in cholesterol:

The total cholesterol dropped by 8 points.

LDL (“bad”) decreased by 7 points in cholesterol.

Triglycerides (a type of blood fat) fell by 16 points.

Although these numbers may not look very large, even a slight cut in cholesterol can create a big difference in long -term heart health.

2. Better diet quality

Researchers used the healthy food index -2020 to measure how well the participants followed the American diet guidelines. The score of the Pekan group improved 9 points – 17 percent increase compared to the control group. This improvement was largely due to unhealthy, processed snacks with nutrient-dense pecans.

3. Including the incube in her diet from better nutrients, participants naturally consumed more:

Heart-health fat

Filament

Protein

Essential vitamins and minerals

In addition, their intake of plant-based protein and seafood often lack specific diets as well as at the same time.

Tips to keep in mind

While Pekans provide magnificent heart health benefits, they are also calories. A handful of peckon (about two ounces) contains about 200 calories.

Researchers advised the participants to swap to swap, advised to swap for their diet, some people in the Pekan group received an average of 1.5 pounds in 12 weeks. This suggests that not everyone completely replaced their normal snacks with peckons, but instead the additional calorie pair in their diet.

While studies in previous walnuts have shown improvement in blood vessel function, this study did not inspect those specific benefits.

Why does it matter

Do you know that snacking average is 20 percent of American daily calories? Unfortunately, many popular snack options – such as chips, cookies, and sugars behavior – are filled with sophisticated carbs, pairs and unhealthy fat. These not only lack nutrition, but also contribute to weight gain and heart health.

If more people replace these processed snacks with heart-healthy options such as peckons, overall public health benefits may be significant.

How to switch

If you want to start inclusion of peckon in your diet without more calories, then there are some easy ways:

Snack Smart: Enjoy a small handful of peckon instead of processed chips or cookies.

Toss in salad: Add a crisp peckon topping to your favorite greens.

Blend in smoothie: To promote additional healthy fat, add pecan to morning smoothie.

Use in oatmeal or yogurt: Sprinkle chopped pekans on breakfast bowl for added fiber and protein.

Pekans are not just delicious; They are packed with heart-healthy nutrients that can help reduce cholesterol and improve dietary quality. By switching a simple switching from processed snacks to a pecan, you can take an easy powerful steps towards better heart health yet.

So, next time you are craving a snack, leave the chips and reach a handful of peckon – your heart will thank you!

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