Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of the bad type of cholesterol, low-density lipoprotein (LDL) cholesterol. Keeping your LDL cholesterol low cuts down your risk of having a stroke or heart attack. Pecans may also improve markers of cardiovascular health: A randomized, controlled trial found pecan-enriched diets lowered fasting levels of LDL cholesterol and non-high-density lipoprotein cholesterol compared to those who didn’t eat pecans. Eating pecans also reduced postprandial (after a meal) triglycerides. For the 4-week trial, participants consumed 68 grams of pecans daily.

Diabetes management 

Studies have shown that nuts can help prevent heart disease in people with diabetes. Snacking on an ounce of nuts when hungry helps you feel full, making it easier to avoid high-carb foods and keep blood sugars in check.

Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal.

Pecans also contain omega-3 fats, which can help ease the pain of arthritis by reducing inflammation. The magnesium, calcium, fiber, vitamin E, and zinc in pecans also give the nuts anti-inflammatory properties.

Disease prevention

Vitamin A, vitamin E, and zinc, which are all found in pecans, support your immune system so that your body can fight off infections and repair damage. Pecans also provide folate, which can guard against changes to your DNA that might otherwise lead to cancer.

Antioxidants can help protect the body from the cell damage that causes Alzheimer’s disease, Parkinson’s disease  and cancers. The USDA has ranked over 100 foods by antioxidant levels, and pecans made the top 20.