Plant sterols inhibit the intestinal absorption of cholesterol and may have an essential role in reducing your risk for cardiovascular disease and stroke. Plant sterols are found in vegetables, fruits, oils, grains and nuts. The Linus Pauling Institute noted that the typical dietary intake is only between 150 mg to 450 mg per day. Increase your intake by adding vegetables that contain moderate amounts of plant sterols to your diet.
Plant Sterols
Plant sterols, or phytosterols, are plant lipids that have similar structure and function as the animal lipid cholesterol. Like cholesterol, your body can use phytosterols as structural molecules for cell membranes, but unlike cholesterol, your body cannot make them. Several forms of phytosterols are found in plants and plant-based foods, including campesterol, beta-sitosterol and stigmasterol.
Benefits
Regular consumption of plant sterols can have many benefits for your health. According to the Linus Pauling Institute, phytosterols inhibit cholesterol absorption to your body and help lower blood low-density lipoprotein, or LDL. High LDL cholesterol can increase your risk of cardiovascular disease and stroke, and thus a phytosterol-rich diet can help reduce your risk for these conditions. A study published in the "European Journal of Clinical Nutrition" in 1999 found that daily consumption of 800 mg of plant sterols reduced blood LDL by 5 to 7 percent, while intake of 1,670 mg reduced LDL levels by 6.5 to 8 percent. According to the Linus Pauling Institute, sitosterol can also promote the death of cancer cells, which might have implications in cancer treatment.
Vegetables
All plant-based foods contain plant sterols, but the amount in fresh vegetables is only from low to moderate. Legumes, such as beans and peas, contain the highest amounts of all vegetables. According to the U.S. Department of Agriculture, the amount of phytosterols in 1 cup of green soybeans is 90 mg; a cup of asparagus has 30 mg; chopped onions have 24 mg; okra has 24 mg; Brussels sprouts have 21 mg; cauliflower has 19 mg; sweet potato has 16 mg; green leaf lettuce has 14 mg; shredded cabbage has10 mg; and celery has 6 mg.
Other Foods
Plant-based oils contain the highest amounts of plant sterols, according to the USDA. The phytosterol content in a 1-tbsp. serving of vegetable and nut oils are as follows: corn oil, 132 mg; sesame oil, 118 mg; canola oil, 92 mg; wheat germ oil, 75 mg; almond oil, 36 mg; olive oil, 30 mg; and peanut oil, 28 mg. Nuts are also rich in plant sterols. A 1-oz. serving of peanuts has 62 mg, while the same ounce of pistachios has 61 mg. Almonds have 39 mg per ounce and walnuts have 20 mg. Peanut butter provides 33 mg of phytosterols in a 2-tbsp. serving.
References
- Linus Pauling Institute Oregon State University: Phytosterols; Jane Higdon, et al.; August 2005
- "European Journal of Clinical Nutrition"; Spreads Enriched with Three Different Levels of Vegetable Oil Sterols and the Degree of Cholesterol Lowering...; H.F. Hendriks, et al.; 1999
- U.S. Department of Agriculture: Nutrient Data Laboratory
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