There is some evidence that eating foods high in plant sterols can help lower blood cholesterol levels. Plant phytosterols, or simply sterols, are organic substances found in food derived from plants or plant substances. In a January 2007 article published in "Nutrition Reviews," Dr. Lars H. Ellegard noted that people who eat diets rich in plant sterols reduced the absorption of cholesterol in their blood and had lower overall levels of cholesterol. High cholesterol levels are known to be a risk factor for heart disease.
Protein
In the August 2003 issue of the "Mayo Clinic Proceedings," Dr. Martijn B. Katan wrote that a daily intake of plant sterols or stanols, another type of plant sterol, reduced levels of bad cholesterol by 10 percent. One way to increase daily sterol levels is to snack on nuts. Every 100 g serving of cashews has 158 mg of sterols. The same amount of peanuts offer 206 mg and almost have 143 mg.
Vegetables and Fruits
Despite their plant origins, sterol levels in many fruits and vegetables are not as high as many other foods. A 100 g serving of corn offers one of the highest sterol levels, 952 mg. Beets offer just 25 mg of sterols per 100 g serving. Cauliflower has 18 mg and a yam has 10 mg. An orange offers 24 mg and a banana has 16 mg. Cherries and Apples each have 12 mg of plant sterols per 100 mg serving.
Grains and Oils
A diet rich in whole grains and vegetable oils offers high plant sterol levels. Just 100 g of rice bran has 1055 mg of plant sterols. The same amount of wheat germ has 553 mg. Flax seed, which is also available as a grounded powder, has 338 mg of plant sterols per 100 g serving. Olive oil has 176 mg per serving and peanut oil has 206 mg of plant sterols per serving.
References
- "Nutrition Reviews"; Dietary Plant Sterols and Cholesterol Metabolism; Lars H. Ellegard MD, PhD; January 2007
- "Mayo Clinic Proceedings"; Efficacy and Safety of Plant Stanols and Sterols in the Management of Blood Cholesterol Levels; Martijn B. Katan, PhD; August 2003
- Dietary Fiber Food: List of Foods with High Phytosterol
