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The high ratio of unsaturated to saturated fatty acids in almonds, pecans and walnuts may contribute to this benefit. Walnuts also provide alpha-linolenic acid, an omega-3 fatty acid that may increase healthy HDL cholesterol levels. Dietary fiber is another component in nuts that can lower LDL cholesterol levels.
The calorie content of walnuts and pecans is pretty close. A 1-ounce serving of walnuts contains 185 calories, while this same amount of pecans has 200 calories. If you are watching your weight, be cognizant of your intake of these nuts. Although they have benefits, the calories can add up quickly.