Plant sterols have been in the news a great deal lately, heralded for their cholesterol-lowering properties. Plant sterols (also called phytosterols), are phytochemicals that naturally occur in plants and work by partially blocking the absorption of “bad” or LDL cholesterol. There are about 44 sterols known to exist in plants.
The recommended amount of plant sterols is two grams daily, and since studies show the average person only gets around 250 milligrams per day, we could all use some help coming up with heart-healthy food ideas! While many veggies such as Brussels sprouts, beet root and cabbage are rich in plant sterols, we’ve focused on five foods that are much more enjoyable:
Pistachios
Pistachios pack a punch when it comes to plant sterols. They have 108mg of plant sterols per 100g of nuts, as well as a healthy dose of fiber and potassium, so start snacking!
Olive oil
In addition to being a cooking staple for everything from stir fries to sauces, olive oil is delicious when drizzled on salads or mixed with balsamic vinegar as a dip for bread. This healthy oil has 176mg of plant sterols per 100g.
Cherries
Mix these super summer fruits into yogurt, use them as an ice cream topping or eat them on their own! Cherries contain 10mg of plant sterols per 100g of fruit, and are also rich in disease-fighting antioxidants.
Kidney beans
Kidney beans are an often-overlooked ingredient that are perfect in soups and stews. Whether adding flavour to chili or making up veggie burger patties, kidney beans are ideal for any dinner and contain an impressive 127mg of plant sterols per 100g.
Yams
Yams are yummy mashed, boiled or sliced and baked into fries, and are also a good source of potassium and fiber. These tasty tubers have 10mg of plant sterols per 100g
Hi Evelyn, I like to coat my yams with a drizzle of olive oil before I bake them. Looks like I’m doing something right for a change 🙂
Hey Ileane,
Keep it up lady! That sounds yummy! 😉
I like everything on this list – pistachios have to be #1 though! I’ll have to buy some more. Thanks for the list, very helpful.
Pistachios is a bit expensive here. Will there be an alternative for this nut? Cause I’ve read before that eating nuts can be very healthy. However, I just don’t know which nut is more healthier than the other.
Hi! I’m glad to know that yam is in your list because I consume lots of it because I happened to love it, too. At least I know that while I’m eating delicious foods, I also become healthy at the same time.
Great to see another health benefit of cherries, it already has anti-oxidants and is a very good source of memory boosting food, and apart from that it also contains melatonin which is great for fixing the internal clock of our body and give us some good sleep.
Nice article, one should always look to lower their LDL cholesterol, and if certain foods can do that, they surely deserve to be on the menu.
But i do not eat any of the five delicious foods with high plant sterols you mentioned. That is unfortunate I think.
Great to read your article.
I’ve known (based on readings) pistachios, cherries and olive oils to be heart friendly but not kidney beans and yams. Well, now I know! 🙂
Hi Evelyn:
It is of no use to say this is an outstanding post, as you write every post than the other one. Excellence is your norm.
However, I really like this informative post. Though I knew all this but not in so much detail.
I enjoyed reading it.
Fran A
Hi Ms. Fran,
Thanks for stopping by. Yes, Erin did do an outstanding job on this post.
Take care,
Evelyn
Hi Erin,
Plant sterols offer some good benefits. I like all of the foods in your list. I especially love fresh cherries and pistachios.
Thank you for providing an informative post about plant sterols!
Evelyn