Plant Sterols: Beyond Margarine

The first time many of us heard of plant sterols, 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:  

Foods that contain plant sterols (phytosterols) can help lower cholesterol. 

The Food and Drug Administration approved a “reduces the risk of heart disease” claim for foods that have at least 0.4 gram of plant sterols per serving, but you need twice that (0.8 gram of sterols) to shake up your cholesterol levels. 

But here’s the thing—many foods are natural sources of these same phytochemicals. You can find plant sterols and stanol esters in healthful 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

Health benefit bonus: These plant components aren’t just helpful for the heart. Some evidence suggests that they can help reduce the risk of certain cancers, including breast and prostate.