What foods are high in plant sterols? A Guide to Phytosterols

Most people in Western countries only consume around 200–400mg of plant sterols per day from natural sources, an amount too low for significant cholesterol reduction. However, intentionally adding specific plant-based and fortified options to your diet can help you meet the recommended intake to leverage their health benefits, so knowing what foods are high in plant sterols is essential for heart health.

Quick Summary

Learn about the best natural sources of plant sterols, such as vegetable oils, nuts, seeds, and grains. Explore the fortified food products that are necessary to achieve a therapeutically effective dose for managing cholesterol levels.

Key Points

• Natural Sources: Vegetable oils like corn and sesame, along with nuts like pistachios and sunflower seeds, are some of the richest natural sources of plant sterols.

• Fortified Foods: To achieve the daily intake (1.5-3g) needed for a significant LDL-lowering effect, consuming fortified foods like spreads, yogurts, and milk is often necessary.

• Mechanism of Action: Plant sterols work by competing with cholesterol for absorption in the intestines, which helps reduce blood LDL cholesterol levels.

• Daily Intake: Most people consume a small fraction of the recommended therapeutic dose from natural foods alone, highlighting the importance of strategic food choices or fortified products.

• Integration is Key: For maximum benefit, combine natural food sources with fortified options as part of a wider heart-healthy diet rich in fruits, vegetables, and fiber.

Understanding Plant Sterols and Stanols

Plant sterols and stanols, also known as phytosterols, are naturally occurring compounds found in plants that have a similar chemical structure to cholesterol. Because of this similarity, they compete with cholesterol for absorption in the small intestine. This competition effectively blocks the absorption of some dietary and biliary cholesterol, which is then passed out of the body. This process lowers the levels of LDL ("bad") cholesterol in the bloodstream without affecting HDL ("good") cholesterol or triglycerides. To achieve a significant cholesterol-lowering effect (typically a 7-12% reduction in LDL cholesterol), a daily intake of 1.5 to 3 grams of plant sterols or stanols is recommended, far exceeding the amount found in an average diet. Therefore, a combination of natural and fortified food sources is often the best strategy.

Natural Food Sources of Plant Sterols

While the amounts in natural foods are relatively small, increasing your consumption of these foods contributes to your overall intake and is beneficial for heart health. The highest concentrations of naturally occurring plant sterols are found in specific food groups.

Vegetable Oils

Certain vegetable oils are excellent natural sources of phytosterols, though the concentration can vary depending on the processing method. Unrefined, cold-pressed oils often retain more of their natural sterols.

• Corn oil: One of the highest natural sources of plant sterols, with levels reported between 686-952 mg per 100g.
• Sesame oil: Also provides a significant amount of phytosterols.
• Sunflower oil: A good source, containing 263-376 mg per 100g.
• Soybean oil: A common vegetable oil with notable phytosterol content.
• Olive oil: Contains a moderate amount of plant sterols.

Nuts and Seeds

Adding a handful of nuts or seeds to your daily diet can provide a welcome boost of plant sterols, along with other healthy fats and fiber.

• Sunflower seeds: Rich in phytosterols, with kernels containing over 500 mg per 100g.
• Pistachios: Among the top nuts for phytosterol content.
• Sesame seeds: An excellent source, containing about 714 mg per 100g.
• Almonds: A popular nut containing a good amount of plant sterols.
• Macadamia nuts: Another solid source of phytosterols.
• Peanuts: High in sterols, and the benefits extend to peanut butter and oil.

Whole Grains

Certain whole grains and their byproducts contain plant sterols, contributing to the daily intake of those on a fiber-rich diet.

• Wheat germ: Contains a high concentration of plant sterols.
• Rice bran: Another excellent source, often concentrated in supplements.
• Oat bran: Includes plant stanols and sterols.
• Brown rice: A whole grain option that provides a modest amount of phytosterols.

Legumes

Legumes, including beans, lentils, and peas, offer a good source of plant sterols, in addition to being rich in soluble fiber, which also helps lower cholesterol.

• Soybeans and tofu: Provide plant sterols and a healthy protein source.
• Lentils and beans: Many varieties, such as kidney beans and chickpeas, contribute to phytosterol intake.

Fruits and Vegetables

While generally lower in concentration than oils and seeds, a consistent intake of fruits and vegetables adds to your total daily plant sterol count.

• Avocado: This fruit contains a notable amount of phytosterols.
• Broccoli: Among vegetables, broccoli has a higher concentration of plant sterols.
• Brussels sprouts and cauliflower: These cruciferous vegetables also contain phytosterols.
• Oranges and passionfruit: Some of the fruits with higher plant sterol levels.

Fortified Foods and Products

To reach the therapeutic level of 1.5 to 3 grams per day required for significant cholesterol reduction, relying solely on naturally occurring sterols is impractical. This is where fortified or enriched foods become important. These products have concentrated plant sterols added to them during processing.

• Margarine and Spreads: Many brands offer spreads with added sterols or stanols. A few teaspoons a day can provide a significant portion of the recommended dose.
• Yogurt and Yogurt Drinks: Some yogurt products and mini-drinks are fortified, providing a convenient way to get a concentrated daily dose.
• Milk and Milk Alternatives: Certain milk and soy milk products are fortified to help consumers increase their intake.
• Orange Juice: Some juice brands offer a fortified option.
• Cereals: Some breakfast cereals and snack bars are enriched with plant sterols.

Comparing Natural vs. Fortified Sources

Feature	Natural Food Sources	Fortified Food Products
Sterol Concentration	Low to moderate. Requires high intake to see a cholesterol-lowering effect.	High. A few servings can meet the daily therapeutic goal of 1.5-3g.
Recommended Intake	Contributes to overall heart health but insufficient on its own for therapeutic effect.	Recommended for those actively seeking to lower LDL cholesterol.
Nutritional Profile	Rich in other nutrients, such as fiber, vitamins, and unsaturated fats.	Can vary. May contain added sugars or fats; reading nutrition labels is crucial.
Convenience	Requires intentional and consistent consumption of a variety of foods.	Easy to incorporate as part of a regular diet with products like spreads or drinks.
Purpose	Part of a general healthy, plant-rich diet.	A specific and targeted intervention for cholesterol management.

Integrating Plant Sterols into Your Diet

1. Use fortified products strategically: Incorporate fortified spreads on toast or use them in cooking where appropriate. Have a fortified yogurt or drink as part of your breakfast or snack. Remember to check labels to ensure you're getting the right amount per serving.
2. Cook with high-sterol oils: Use corn or sunflower oil for cooking and salad dressings instead of oils with lower phytosterol content.
3. Snack on nuts and seeds: Carry a handful of pistachios or sunflower seeds with you for a healthy, sterol-rich snack. Add sesame seeds to salads and stir-fries.
4. Boost your grains and legumes: Include wheat germ in your oatmeal or smoothies. Add lentils and beans to soups, stews, and salads for a fiber and sterol boost.
5. Aim for a whole-foods focus: While fortified products help achieve the cholesterol-lowering dose, remember that a diet rich in whole, plant-based foods is the foundation of heart health. They provide a range of complementary nutrients like fiber and healthy fats.

Conclusion

While virtually all plant-based foods contain some level of plant sterols, only a handful contain concentrations that are considered high. For most people, achieving a significant cholesterol-lowering effect requires supplementing natural intake with fortified food products. By consciously incorporating both natural sources like vegetable oils, nuts, and seeds, and fortified products into a balanced diet, you can effectively use these powerful plant compounds as part of a comprehensive strategy to manage cholesterol and support long-term heart health. Always consult a healthcare professional or registered dietitian before making significant dietary changes, especially if you are taking cholesterol-lowering medication. Foods with added sterols and stanols can have an additive effect when combined with statins, but this should be done under medical guidance.

Frequently Asked Questions

How much plant sterol do I need to consume daily to lower my cholesterol?

For a significant cholesterol-lowering effect, a daily intake of 1.5 to 3 grams (1500 to 3000 milligrams) of plant sterols is typically recommended. This level is difficult to reach through natural foods alone, which is why fortified products are effective.

Can I get enough plant sterols from a normal diet without fortified foods?

No, a typical Western diet provides only a fraction of the amount needed for a therapeutic effect, usually between 200–400 mg per day. To see a measurable impact on cholesterol, fortified foods are needed to significantly increase your daily intake.

Are plant sterols and plant stanols the same thing?

Plant sterols and stanols are similar and both work to lower cholesterol by blocking absorption. Stanols are saturated versions of sterols and are even less absorbed by the body. They are often used interchangeably in fortified foods, and both are effective.

Is it safe to take plant sterols with statin medication?

Yes, plant sterols can be safely combined with statins and have an additive effect, as they work through a different mechanism to lower cholesterol. However, you should always inform your doctor before adding them to your diet, as it may affect your medication dosage.

Can children consume foods with added plant sterols?

Children who do not have a hereditary cholesterol condition should not consume foods fortified with plant sterols. For children with a condition like familial hypercholesterolemia, a doctor or dietitian should oversee their consumption.

Do fortified foods have side effects?

Plant sterols and stanols are generally considered safe for most healthy people and have not been shown to cause adverse effects at recommended doses. However, individuals with the rare genetic condition sitosterolemia must avoid fortified foods.

Do I need to eat fortified foods with a meal to be effective?

Yes, for maximum effect, it is recommended to consume plant sterols and stanols with a meal, particularly one containing fat. This helps facilitate their absorption-blocking action in the digestive system.