Plant sterols, also known as phytosterols, are compounds found naturally in the cells of plants, reports the Cleveland Clinic. The three most common plant sterols are beta sitosterol, campestrol and stigmasterol. Because these compounds are similar to the cholesterol found in the human body, they negate cholesterol when eaten and are absorbed in its place. This mechanism serves to lower the overall cholesterol levels in the body. However, the human diet frequently fails to include enough sterols to lower cholesterol and, in fact, averages less than 500 mg per day. Although you should discuss your cholesterol levels with your doctor, seeking out dietary sterols may be beneficial.
Peanuts and Peanut Oil
According to data compiled by A.B. Awad and colleagues at the State University of New York, Buffalo and published in "Nutrition and Cancer," peanuts are a rich source of plant sterols. Peanuts contain between 61 and 114 milligrams of plant sterols per 100 g, depending on the type of peanut, the researchers reported. Roughly 78 to 83 percent of this amount is in the form of the plant sterol beta sitosterol. In addition, the researchers reported that unrefined peanut oil is also high in plant sterols, with 207 mg of plant sterols per 100 g. Peanut butter and other peanut products also appear to be good sources, according to the data.
Olive Oil
All unrefined vegetable oils are a source of phytosterols, and olive oil also is purported to provide other cholesterol-lowering benefits, according to the Mayo Clinic. Olive oil contains a blend of antioxidants which may be able to lower your low-density lipoprotein, or bad cholesterol, without affecting your high-density lipoprotein, or good cholesterol. According to DietaryFiberFood.com, olive oil contains 176 mg of total sterols per 100 g.
Rice Bran Oil
An oil derived from the bran of the rice kernel, rice bran oil is particularly high in phytosterols. According to DietaryFiberFood.com, rice brain oil contains 1,055 mg of total sterols per 100 g. This oil also contains various antioxidants and natural forms of vitamin E. According to a study conducted at the USDA Western Regional Research Center and published in the journal "Trends In Food Science and Technology," rice bran oil demonstrates the ability to lower cholesterol in hamsters. Human studies are needed to confirm the findings of this study, which was led by Wallace H. Yokoyama.
Sterol-Fortified Foods
Because of the generally low presence of sterols in the average diet, many food manufacturers have begun to fortify their products with sterols. According to the Cleveland Clinic, fortified sterols can be found in some types of milk, cheese, buttery spreads, orange juices, breads, soy milks, rice milks, supplements and even aspirin tablets. You should look at the labels for sterol fortification. Discuss this sort of supplement with your doctor, based on whatever medical or preventative regimen you may be on.
References
- Dietary Fiber Food: List of Foods with High Phytosterol
- The Mayo Clinic: Cholesterol: Top Five Foods to Lower Your Numbers
- Nutrition and Cancer: Peanuts as a Source of Beta Sitosterol
- Cleveland Clinic: Sterols and Stanols
- "Trends In Food Science and Technology," Issue 15 (2004) pages 528-531: Plasma LDL Lowering By Plant Phytosterols in a Hamster Model
