Phytosterols, also known as plant sterols, occur naturally in most nuts, legumes and vegetables oils. According to the Linus Pauling Institute at Oregon State University, recent studies have suggested that phytosterols can help lower cholesterol, improve heart health, stimulate the immune system and prevent cancer.
Description
Phytosterols, or plant fats, are cholesterol-like compounds that occur naturally in some plants. The human body needs phytosterols to manufacture hormones and for the synthesis of vitamins.
Oils
Vegetable oils and other plant-based oils have the highest sterol content. Try using corn oil, flaxseed oil, cottonseed oil, sesame oil, soybean oil, peanut oil, olive oil, coconut oil and palm oil in cooking to increase your consumption of phytosterols.
Nuts and Legumes
As a group, nuts and legumes have the second highest sterol content. Cashews, almonds, pecans, macadamia nuts, pistachios, walnuts, peas, kidney beans and broad beans are all excellent sources of phytosterols.
Fruits and Vegetables
Fruits and vegetables have the lowest sterol content of all plant foods, but are still good sources for phytosterols. Try adding beet roots, brussels sprouts, cauliflowers, onions, carrots, cabbages, yams, oranges, bananas, apples, cherries, peaches and pears to your diet.
Other sources
Some grains, such as amaranth, pasta, wheat germ, wheat bran and rye bread are also natural sources of phytosterols. Additionally, some foods, such as dark chocolate, margarine, mayonnaise, vegetable oils, salad dressings, soy milks, processed meats, snack bars, orange juices and low-fat dairy products, have been fortified with plant sterols.
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