Statins are a class of drugs that lower cholesterol levels. Plant sterols and stanols are natural statins, or plant cell components, that work in a similar manner to statins. Consuming 2 to 3 g of plant stanols daily, according to the Cleveland Clinic, may lower blood cholesterol levels by blocking the absorption of cholesterol in the small intestine. Sterols and stanols are known, collectively, as phytosterols and are present naturally in small amounts in many plant foods. Some foods are fortified with phytosterols.
Nuts, Legumes and Seeds
Phytosterol content for these foods is listed per 100 g or 3.5 oz. serving unless otherwise indicated. Almonds and cashews are the richest nut sources of phytosterols, providing 143 and 158 mg respectively, according to Dietary Fiber Foods. Other nuts, such as macadamia nuts, pistachios, pecans and walnuts provide about 108 mg. Legumes naturally rich in phytosterols include peas, kidney beans, broad beans and peanuts. Peas, kidney and broad beans provide approximately 130 mg each, while peanuts offer about 62 mg per 1/4 cup or 1 oz. serving. Seeds, particularly sesame seeds, are a phytosterol-rich food choice, providing approximately 100 mg per ounce.
Oils and Grains
Oils are rich sources of phytosterols, especially sesame, corn and canola oil, which offer 118 mg, 102 mg and 92 mg of phytosterols per tablespoon respectively, according to the Linus Pauling Institute of Oregon State University. Wheat germ is the grain highest in phytosterols, offering nearly 200 mg per 1/2 cup serving. Wheat bran offers less but is still a good source, providing about 58 mg per 1/2 cup serving. Two slices of 100 percent whole-grain rye bread provides 33 mg. Rice bran, brown rice and whole wheat contain small amounts of phytosterols as well.
Fortified Foods
Fortified foods are foods that contain a nutrient or health-promoting substance, such as vitamins or minerals, and which are not otherwise present in that food, such as vitamin-enhanced bottled water. Certain foods, such as tub margarine spreads, are fortified with substantial amounts of phytosterols. This is due, in part, to the fact that it is difficult to consume 2 to 3 g daily through natural food sources alone. Benecol and Take Control margarine spreads are two examples of such foods. One tablespoon provides 500 mg and 1,000 mg of phytosterols, respectively. Other foods, such as orange juice and yogurt are fortified with plant sterols. One cup of Minute Maid Heartwise orange juice provides 1000 mg and Yoplait's Healthy Heart yogurt provides 400 mg of phytosterols per container.
