Phytosterols include plant stanols and sterols, and they are nutrients from plants that may lower levels of cholesterol in your blood. Foods with phytosterols are often high in other beneficial components, such as healthy fats or essential nutrients. To lower your cholesterol, eat foods with phytosterols as part of a balanced meal plan, and follow your doctor's advice to maintain your health.
Nuts
There are about 31 mg to 61 mg total phytosterols in an ounce of most kinds of nuts, including cashews, almonds, macadamia nuts, pine nuts and walnuts, according to the Linus Pauling Institute Micronutrient Information Center. Peanuts are technically legumes, but they have a similar nutritional profile to tree nuts. Each ounce provides 62 mg phytosterols. Heart-healthy nutrients in nuts and peanuts include unsaturated fats, vitamin E and dietary fiber, and eating them multiple times per week may lower your risk for heart disease.
Oils
Some nut oils and vegetable oils have about 90 mg to 120 mg phytosterols in each tablespoon, according to the Linus Pauling Institute Micronutrient Information Center. Olive oil has a lower phytosterol content, with 22 mg per tbsp., but it is an excellent source of monounsaturated fats, which lower your bad cholesterol levels. Choose unrefined plant oils and avoid partially hydrogenated oils, which are sources of cholesterol-raising trans fats. Also, limit palm and coconut oils, which contain unhealthy saturated fats.
Other Natural Sources
Some of the best sources of phytosterols are whole grains, vegetables and legumes, which include beans, peas and lentils, according to the Linus Pauling Institute Micronutrient Information Center. A two-slice serving of whole-grain rye bread provides 33 mg phytosterols, and cooked Brussels sprouts have 34 mg per half-cup. Each half-cup of wheat bran has 58 mg phytosterols. These foods are good sources of cholesterol-lowering dietary fiber, as well as other essential nutrients such as potassium, B vitamins, iron, vitamin A or vitamin C.
Fortified Foods
Fortified margarines are among the most concentrated sources of phytosterols, with about 850 mg to 1,650 mg in a tablespoon of spread, according to the Linus Pauling Institute Micronutrient Information Center. Some kinds of orange juice and yogurt are fortified with plant sterols or stanols. Eating at least 2 g of plant sterols per day may lower your cholesterol levels by 10 percent, according to the Mayo Clinic. Possible side effects of fortified margarines include diarrhea and nausea, and you should consult your doctor about eating margarine if you have high cholesterol.
References
- Linus Pauling Institute Micronutrient Information Center; Phytosterols; Jane Higdon; September 2008
- Mayo Clinic: Cholesterol-Lowering Supplements: Lower Your Numbers Without Medication
- Mayo Clinic; Cholesterol: Top 5 Foods to Lower Your Numbers
- Linus Pauling Institute Micronutrient Information Center; Nuts; Jane Higdon; December 2005
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