Highest Sources of Plant Sterols

Over 50% of UK adults are thought to have high cholesterol, a condition that plant sterols can help manage. Plant sterols are natural compounds found in plants that can help lower LDL ('bad') cholesterol by blocking its absorption in the gut. While many plant-based foods contain these beneficial compounds, some are significantly richer than others.

Quick Summary

This guide details the foods highest in plant sterols, including vegetable oils, nuts, and seeds. It covers both natural and fortified sources, explaining how to incorporate them into your diet for optimal heart health benefits.

Key Points

• Vegetable Oils are Highest: Corn oil, rapeseed oil, and sunflower oil contain the highest natural concentrations of plant sterols.

• Nuts and Seeds are Excellent Sources: Pistachios, sesame seeds, and almonds are rich in plant sterols, along with other heart-healthy compounds.

• Fortified Foods Boost Intake: Products like special margarines, yogurts, and cereals are enriched with concentrated plant sterols to aid in lowering cholesterol.

• Daily Intake Matters: A daily intake of 2 grams of plant sterols can lower LDL cholesterol by 5-15% over several weeks.

• Natural vs. Fortified: Natural food sources contribute to overall intake, while fortified products are designed to deliver a therapeutic dose more easily.

• Consult a Professional: It is advisable to talk to a doctor or dietitian before changing your diet significantly, especially when using fortified products.

The Highest Natural Plant Sterol Sources

Plant sterols, also known as phytosterols, are fat-soluble compounds present in all plant-based foods, though in widely varying concentrations. Naturally occurring sources provide a baseline intake, while functional foods enriched with sterols offer a concentrated dose designed for therapeutic effect. For those aiming to boost their intake through natural foods, the richest sources are vegetable oils, followed by nuts and seeds.

Vegetable Oils

Vegetable oils are, by far, the most concentrated natural source of plant sterols. The amount varies significantly by type, and using oils high in sterols for cooking or salad dressings is a simple way to increase your intake.

Highest-ranking vegetable oils include:

• Corn Oil: One of the richest sources, containing between 686 and 952 mg of plant sterols per 100g.
• Rapeseed Oil (Canola Oil): Also a very strong source, with 250 to 767 mg per 100g.
• Sunflower Oil: Provides a substantial amount, ranging from 263 to 376 mg per 100g.
• Soybean Oil: Another reliable source, with around 221 to 328 mg per 100g.
• Olive Oil: Contains a moderate amount of sterols, ranging from 144 to 193 mg per 100g.

Nuts and Seeds

Nuts and seeds are excellent natural sources of plant sterols, along with heart-healthy unsaturated fats, fiber, and other vital nutrients. Incorporating a handful of nuts or a sprinkle of seeds into your daily routine is a delicious and convenient way to boost your sterol intake.

Top contenders in this category include:

• Pistachio Nuts: High in phytosterols, making them a great snack option.
• Almonds: Contain good levels of plant sterols, along with other heart-protective compounds.
• Walnuts: Also a solid source, offering health benefits that include improved blood vessel dilation.
• Sesame Seeds: Especially rich in plant sterols, particularly when consumed as tahini or sesame oil.
• Sunflower Seeds: Provide notable amounts of phytosterols.

Whole Grains and Legumes

While generally containing less per serving than oils or nuts, whole grains and legumes are part of a balanced, plant-rich diet and contribute to overall plant sterol intake.

Examples include:

• Wheat Germ: A potent source often used in dietary supplements.
• Oats: Excellent for their soluble fiber (beta-glucan) and plant sterol content.
• Rice Bran: Provides concentrated sterols.
• Lentils and Dried Beans: Legumes contain phytosterols and other beneficial compounds.

The Role of Enriched and Fortified Foods

For those who need to achieve a specific daily intake of plant sterols for cholesterol management, fortified foods and supplements are often recommended. These products contain added plant sterols to provide a therapeutic dose that would be difficult to obtain from natural sources alone. It is important to note that you should not exceed 3 grams of plant sterols per day, as there is no additional benefit and it could potentially affect the absorption of fat-soluble vitamins.

Common fortified foods include:

• Margarine and Spreads: One of the most common sources, with brands like Flora ProActiv widely available.
• Yogurt and Yogurt Drinks: Many dairy and dairy-alternative products are fortified for heart health.
• Milk: Cholesterol-lowering milk varieties are increasingly common.
• Cereals: Certain breakfast cereals and oat-based products are enriched with plant sterols.
• Orange Juice: Fortified juices provide another convenient option.

Comparison of Natural Plant Sterol Sources (mg/100g)

Food Item	Plant Sterols (mg/100g)	Primary Type of Sterol	Potential Uses
Corn Oil	686-952	Beta-sitosterol	Cooking, salad dressings
Rapeseed Oil	250-767	Beta-sitosterol	Cooking, baking, dressings
Sunflower Oil	263-376	Beta-sitosterol	Cooking, frying
Pistachios	~280	Beta-sitosterol	Snacking, cooking, toppings
Sesame Seeds	~270	Beta-sitosterol	Baking, garnish, tahini
Soybean Oil	221-328	Beta-sitosterol	Cooking, marinades
Wheat Germ	~200	Beta-sitosterol	Baking, cereal topping
Olive Oil	144-193	Beta-sitosterol	Dressings, light cooking

Conclusion

While plant sterols are present in all plant-based foods, the concentrations vary significantly. For the highest natural intake, focus on incorporating corn, rapeseed, and sunflower oils, along with pistachios and sesame seeds, into your diet. For those with specific cholesterol-lowering goals, relying on fortified foods or supplements is the most reliable way to achieve the recommended daily intake. A combination of natural, high-sterol foods and fortified products, as part of a balanced, heart-healthy diet, offers the best strategy for reaping the cholesterol-lowering benefits of these powerful plant compounds. Remember to consult a healthcare provider or registered dietitian before making significant dietary changes, especially if you are on cholesterol-lowering medication.

Sources:

• Foods to Choose to Lower Your Cholesterol - DHHS: https://dhhs.ne.gov/Documents/Foods%20to%20Choose%20to%20Lower%20Your%20Cholesterol.pdf
• Table 12. [Plant Sterol and Stanol Contents in Different Foods].: https://www.ncbi.nlm.nih.gov/books/NBK570127/table/lipid_diet_cardiov.T.plant_sterol_and_st/
• Nuts and your heart: Eating nuts for heart health - Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
• Phytosterols in nuts - Nuts for Life: https://www.nutsforlife.com.au/resource/phytosterols-in-nuts/
• Comparison of Changes in Sterol Content of Nuts After ... - MDPI: https://www.mdpi.com/1420-3049/30/3/606
• Six cholesterol-busting foods - Heart UK: https://www.heartuk.org.uk/healthy-living/cholesterol-lowering-foods
• The Power of Plant Sterols: A Natural Way to Lower LDL Cholesterol: https://oraclehealthcare.com.au/power-plant-sterols-natural-way-lower-ldl-cholesterol/
• Phytosterol - an overview | ScienceDirect Topics: https://www.sciencedirect.com/topics/chemistry/phytosterol
• Plant Sterols in Foods — Sterol Supplements: https://www.lipid.org/sites/default/files/plant_sterols_in_food_final_0.pdf
• Legumes: Natural Source of Medicinal Compounds - VALPRO Path: https://valpropath.eu/legumes-natural-source-of-medicinal-compounds/
• Plant sterols for cholesterol: Research and more: https://www.medicalnewstoday.com/articles/plant-sterols-for-cholesterol
• Plant stanols, sterols, and cholesterol - Irish Heart Foundation: https://irishheart.ie/news/plant-stanols-sterols-and-cholesterol/
• Phytosterols, Cholesterol Control, and Cardiovascular Disease - MDPI: https://www.mdpi.com/2072-6643/13/8/2810
• How could plant sterol enriched foods help your patients ...: https://www.apna.asn.au/hub/how-could-plant-sterol-enriched-foods-help-your-patients-manage-their-heart-health-
• Plant Sterols 800 mg - Healthspan: https://www.healthspan.co.uk/plant-sterols-800mg/
• Facts on Plant Sterols - Lipid Genetics Clinic: https://www.lipidgeneticsclinic.ca/documents/Patient%20Nutrition%20Resource%20PDFs/Facts_on_Plant_Sterols.pdf

Frequently Asked Questions

What is the primary function of plant sterols in the body?

Plant sterols work by mimicking cholesterol during digestion. They compete with dietary cholesterol for absorption in the gut, effectively blocking it and leading to less cholesterol entering the bloodstream and more being excreted.

Can I get enough plant sterols from natural foods alone?

While it's possible to increase your intake through natural foods, the amount required for a significant cholesterol-lowering effect (2-3 grams per day) is very difficult to achieve through diet alone. This is why fortified foods and supplements are often recommended.

Are plant sterols safe for everyone?

Plant sterols are generally safe for most healthy individuals. However, they are not recommended for pregnant or breastfeeding women or children under five due to limited research. Individuals with a rare genetic disorder called sitosterolemia should avoid them.

Do plant sterols affect LDL and HDL cholesterol differently?

Yes. Plant sterols are known to effectively lower LDL ('bad') cholesterol. However, they do not have a significant effect on HDL ('good') cholesterol or triglycerides.

Is it better to take a supplement or eat fortified foods?

Both fortified foods and supplements are effective ways to increase your plant sterol intake. Supplements offer a concentrated and consistent dose, while fortified foods integrate the sterols into your daily meals. The best approach depends on individual preference and dietary needs.

Can I combine plant sterols with my cholesterol-lowering medication?

Yes, plant sterols can be safely combined with most cholesterol-lowering medications, including statins, and may offer additional cholesterol reduction. Always consult your doctor before combining treatments.

Do I need to eat plant sterols with a meal?

Yes, for maximum effectiveness, it is recommended to consume plant sterols with a meal. This allows them to compete with the cholesterol present in the food during the digestive process, blocking its absorption.