What Foods Are High in Plant Sterols?

Plant sterols, also known as phytosterols, are healthy plant fats found naturally in fruits, vegetables, nuts and seeds. Manufacturers have received permission from the U.S. Food and Drug Administration to make fortified foods containing plant-derived sterols. Sterols can help lower cholesterol, according to the European Food Information Council and the American Heart Association.

Cold-Pressed OIls

• Oils contain some of the highest amounts of plant sterols. Oils such as rice bran (1055 mg per 100 g) and corn (952 mg) rank at the top, followed by soybean (221 mg) and olive oil (176 mg).

Nuts

• Sterols occur naturally in some nuts and seeds, with cashews being at the top of the range (158 mg per 100 g) followed by pecans and walnuts (108 mg).

Vegetables

• Plant sterols occur naturally in vegetables. Legumes such as peas, kidney beans and broad beans contain from 124 mg to 135 mg per 100 g. Other vegetables include beetroot, cauliflower and carrot, which range from 11 mg to 25 mg per 100 g.

Fruit

• Fruits with the highest values of plant sterols include oranges, bananas and apples. These contain from 12 mg to 24 mg per 100 g.

Fortified Foods

• Fruit juices, margarine, yogurt drinks and other food products can now be found fortified with plant-"derived" sterols. Nutritionists debate whether these foods are harmful or helpful. Fortified foods are only recommended for people with LDL cholesterol problems, according to the American Heart Association.

Expert Insight

• The International Food Information Council recommends a daily intake of 2-3 g of plant sterols and taking supplements if necessary.