What Foods are High in Plant Sterols

In order to lower your cholesterol naturally it is important to know what foods are high in plant sterols. Adding these foods to a healthy diet and exercise plan can be a step in significantly lowering your cholesterol.

According to most nutritional studies the average American gets about 250 milligrams of sterols in his diet every day. Vegetarians get a bit more, averaging around 700 milligrams, and people who exist on fast food getting significantly less. The amount recommended by most researchers is two grams.

It is difficult to get significant amounts of sterols in your diet from the foods that you eat. It is, however, important to eat high sterol foods, as well as take supplementary sterols, because these foods have many important vitamins and minerals, as well as fiber. In fact, by eating foods that naturally contain sterols you will also naturally increase your intake of dietary fiber.

All vegetables contain anywhere from five to forty milligrams of plant sterols, with fruits containing slightly less. The amount of sterols can be increased by drying since vegetables contain a lot of water. Cooking, milling and refining processes all remove a lot of the sterols from the finished product. Grating or juicing retains sterols because the food is left in a raw state.

Manufacturers are beginning to overcome the difficulty in getting enough sterols in the diet by adding them to many foods. There are many different kinds of foods that have been fortified in this way, from orange juice to margarine.

All whole grains are rich in plant sterols. Some that have the highest amounts are:

• Rice bran
• Wheat germ
• Oat bran
• Bran
• Whole wheat
• Brown rice

Legumes are a great source of sterols:

• Dried peas
• Dried beans
• Lentils

Nuts and seeds are a good source of plant sterols as well. Peanuts are one of the best sources of natural sterols.

• Peanuts
• Almonds
• Walnuts
• Pecans
• Sunflower seeds
• Pumpkin seeds
• Sesame seeds

Fruits and vegetables have trace amounts of plant sterols. The amounts are so small that you would need to eat just under 50 pounds of produce to get the recommended .8 grams of plant sterols per day.

Fruits and vegetables that are a good source of sterols are:

• Broccoli
• Cauliflower
• Brussels sprouts
• Dill
• Apples
• Avocados
• Tomato
• Vegetable oils
• Wheat germ oil
• Blueberries

Since it can be difficult for people to get the recommended amount of sterols from the foods they eat, many manufacturers have begun to fortify common foods with plant sterols. Studies have shown that consumers that ate two servings per day of these foods had a 10 to 15 percent drop in LDL cholesterol. It is important to note that the American Heart Association recommends fortified foods with caution. These foods are for people with raised cholesterol levels and should not be eaten by people with normal cholesterol levels. Check with your health care provider about these recommendations.

Almost anything can be fortified:

• Orange juice
• Margarine
• Cookies
• Energy bars
• Yogurt drinks

You can also get sterols in supplement form.

It isn't enough to know what foods are high in plant sterols, plan a menu, and take some supplements.

Any lasting positive change in health comes from lifestyle changes rather than finding the magic pill. Getting plenty of exercise, eating healthy, fresh foods, and getting plenty of rest are all important factors in your good health. While plant sterols can be part of that healthy lifestyle they cannot create health on their own.

In fact, too many sterols from supplements and fortified foods can cause nausea or constipation. Researchers found that since plant sterols lower cartenoid levels in the blood, people who take too much may actually increase their risk of coronary heart disease.

Eat plenty of fresh vegetables and fruits, and talk to your health care practitioner about using plant sterol supplements.

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