The Recipe Doctor

From low-fat recipes to recipes designed for persons with diabetes, Elaine Magee, MPH, RD, shares recipes and advice to create healthy meals that are guaranteed to please. [Editor's note: Elaine no longer contributes to Silver Planet, but we have made her archived blog entries available as a service to our readers.]



Natural Sources of Plant Sterols and Stanol Esters

Reduce your cancer risk

By Elaine Magee, RD, MPH

The first time many of us heard of plant sterols and plant stanol esters, and their ability to help decrease total and LDL cholesterol levels, was in a margarine commercial. Brands like Benecol and Take Control hit the market by storm a few years ago—and their message came through loud and clear. But here’s the thing: many foods are natural sources of these same phytochemicals. You can find plant sterols and stanol esters in plant foods like these:

  • Brussels sprouts
  • Legumes
  • Rye bread
  • Whole wheat (in the wheat bran and wheat germ)
  • Sunflower and sesame seeds
  • Almonds
  • Cashews
  • Macadamia
  • Peanuts
  • Canola oil
  • Corn oil
  • Olive oil

And here’s a health benefit bonus: These plant components aren’t just helpful for the heart; some evidence shows that they can help reduce the risk of certain cancers, including breast and prostate.

By Elaine Magee, MPH, RD
The Recipe
Doctor Blog

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