Those who like to snack know there are numerous options, both healthy and unhealthy, to choose from. But simply making pecans your go-to snack can impact you in more ways than one. Researchers at Penn State University found snacking on pecans improved cholesterol levels and raised the overall diet quality of those who ate them.

The report in the American Journal of Clinical Nutrition detailed the results of a study of a randomized group of adults who were currently living with or were at risk of developing metabolic syndrome, a condition that increases a person's risk for several chronic diseases.

Participants were asked to consume pecans instead of their usual snacks or continue on their usual diet. Those who snacked on pecans reduced their cholesterol measurements and their diet quality score, as measured by adherence to the Dietary Guidelines for Americans, was 17 percent higher at the end of the study.

"Replacing typical snacks with pecans improved key risk factors for heart disease, including blood cholesterol levels and diet quality," said Kristina Petersen, associate professor of nutritional sciences at Penn State and co-author of the study. "These results add to the large evidence base supporting the cardiovascular benefits of nuts and add additional insights into how adults can incorporate nuts into their diet to improve the overall quality of their diet."

The study was comprised of 138 adults between the ages of 25 and 70. All had one or more criteria for metabolic syndrome, including abdominal obesity, high triglycerides, high blood pressure or high blood glucose.

They were randomly assigned to one of two groups. The pecan snacking group was asked to eat two ounces of pecans each day in place of snacks they typically consumed. The ones in the other group were asked to continue their normal daily diet routine. All participants were instructed to stop eating all other types of nuts and to keep their non-snacking diet consistent to what they normally did.

Vascular health data and blood work collected during the 12-week study showed those who snacked on pecans had reductions in total cholesterol and the ratio of total cholesterol to HDL cholesterol. They also lowered their triglycerides. They all translate to a reduction in the risk of cardiovascular disease.

"The improved diet quality among pecan snackers—including a higher percentage of calories from polyunsaturated fats and increased fiber and polyphenols—likely also contributed to the observed cholesterol improvements, particularly the LDL-lowering effects," Petersen said.

Click here to read more in the American Journal of Clinical Nutrition.