Pecans are widely recognized as a heart-healthy nut due to their ability to lower cholesterol and inflammation.

Research of 2021 in Journal of nutrition found that for adults at risk of cardiovascular disease, eating pecans daily for about two months reduces harmful cholesterol2.

“Pecans are full of heart-healthy monounsaturated fats that help lower cholesterol and keep blood vessels flexible,” explains Maggie Moon, MS, RD, nutrition consultant and bestselling author of The MIND diet. Moon also notes that nuts contain nearly 3 grams per ounce of cholesterol-clearing fiber.

Stocking up on aromatic nuts also means increasing your intake of antioxidants. (Pecans are the most antioxidant-rich nut!) This, in turn, can help your heart.

“Antioxidants help suppress free radicals that are produced in cells during normal metabolism, as well as as a result of poor diet, stress, environmental pollution, or even vigorous exercise,” says nutritionist Desiree Nielsen, RD, author of Eat more plants. “Eating antioxidant-rich whole plant foods, as opposed to taking antioxidant supplements, is associated with a reduced risk of chronic diseases such as cardiovascular disease.”

Research backs this up: A 2021 study found that eating pecans daily counteracts oxidative stress3 food with a high fat content.