Phytosterols

Phytosterols are becoming more popular as research emerges on their ability to lower cholesterol, but what exactly are phytosterols?

Phytosterols (AKA plant sterols) are naturally occurring compounds found in plant membranes. Phytosterols have a structure similar to cholesterol, which interferes with cholesterol absorption and allows your body to remove cholesterol as waste. Phytosterols are found in vegetable oil, nuts, legumes, whole grains, fruits and veggies, but often these aren’t quite enough if you’re trying to reach the daily recommendation. Manufacturers have begun fortifying foods with concentrated phytosterols so you can meet the 2 to 3 gram per day recommendation. The American Heart Association recommends 2 to 3 grams each day to lower total cholesterol and LDL (bad) cholesterol by 7 to 11% over just a few short months.(It’s important to note that consuming more than 3 grams per day does not provide increased benefits).

The Food and Drug Administration (FDA) has even approved a health claim on phytosterol-containing foods, which states, “Foods containing at least 0.65 gram per serving of vegetable oil plant sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

The following foods can help meet your daily dose of plant sterols: