Best food groups: Vegetable oils, nuts and seeds, legumes
Also consider: Peanuts, macadamia nuts, sunflower oil, safflower oil, cottonseed oil, poppy-seed oil, almond oil, apricot kernel oil
What are phytosterols and why are they so important? Phytosterols are plants' version of cholesterol; however, instead of clogging up our arteries the way animal cholesterol does, they clean them! Phytosterols are also like fiber, in the sense that they promote the movement of cholesterol down the intestinal tract, preventing or reducing its absorption. Think of it as a game of musical chairs: If there are only ten seats for ten molecules of cholesterol, then all get a seat and are transported into the body. But if you add an additional ten molecules of phytosterols, only five molecules of cholesterol get absorbed because the other five seats are taken up by the phytosterols.
Did you know? There are two basic types of phytosterols: plant sterols and stanols. Despite their different names, research indicates that there are no significant differences in their health impact when consumed as part of a low-fat diet.
How much? The U.S. Food and Drug Administration–approved health claim for plant sterol/stanol esters and reduced risk of heart disease is: "Diets low in saturated fat and cholesterol that include at least 1.3 grams of plant sterol esters or 3.4 grams of plant stanol esters, consumed in two meals with other foods, may reduce the risk of heart disease."
Intakes of plant sterols and stanols in excess of the recommended 2 g per day dose may increase reductions in harmful LDL cholesterol. That sounds like a good thing, but may be a problem if someone has low cholesterol levels. Besides that, there are no other known problems at this time with taking high dosages of plant phytosterols.
Supplements: The National Cholesterol Education Program guidelines recommend adding 2 g daily of phytosterols to its therapeutic lifestyle changes (TLC) diet for people who do not achieve their treatment targets with diet alone.
To achieve this level, inclusion of such foods as margarine-type spreads, orange juice, yogurt and yogurt-based drinks, and dietary supplements have become necessary. A double-blinded, placebo-controlled five-week study demonstrated nearly a 5 percent reduction in cholesterol in participants when a supplement containing 1.8 grams of plant phytosterols was added as part of their TLC diet. (The TLC diet features less than 7 percent of the day's total calories from saturated fat, 25 to 30 percent of the day's total calories from fat, and less than 200 milligrams of dietary cholesterol per day, while limiting sodium intake to 2,400 milligrams per day.)
1. Sesame Seeds and Oil
Sesame seeds come in a variety of colors, not just the white seeds we're used to seeing on hamburger buns, and include yellow, red, and black. Sesame seeds are a excellent source of calcium, copper, iron, magnesium, manganese, and a good source of phosphorus, thiamine, vitamin B6, and zinc. Cold-pressed sesame oil is great for deep-frying because of its high smoke point, whereas the dark brown oil is better suited for stir-frying or sauces and dressings. Sesame seeds and their oil may have other heart-health benefits beyond their phytosterol content. In a small study of hypertensive men who were placed on a daily regimen of a little over an ounce of sesame oil, it was observed for the first time that they had better blood flow through their arteries; furthermore, this effect is sustained with long-term daily use.
The phrase "Open sesame!" is attributed to the sesame seed's magically bursting opening when it reaches maturity.
2. Rice Bran Oil
Like other nut oils, rice bran oil is extracted from the kernel inside rice. It has a mild, nutty flavor and is a great oil to cook with because it has such a high smoke point—490°F—and a long shelf life. It is an excellent source of vitamin E and contains another antioxidant called gamma-oryzanol, which has been thought to help lower one's risk for heart disease. In addition, rice bran oil has been shown to reduce symptoms of hot flashes among Japanese women.
3. Sunflower Seeds
The major phytosterol in these nutrient-packed seeds is beta-sitosterol, which may benefit prostate and heart health.
4. Corn Oil
Sixty-nine percent of national fast-food restaurant chains serve French fries cooked in corn oil. But that may not be such a bad thing: A double-blind, placebo-controlled human study put men on either a diet containing 30 percent fat mainly from corn oil or from a blend of sunflower and olive oils. Researchers found that the vitamin E content of corn oil did a better job of protecting the DNA of cells from mutating into dangerous cancer cells, compared to a diet with sunflower and olive oil.
5. Canola Oil
Like corn oil, canola is also a rich source of vitamin E. "Limited and not conclusive scientific evidence suggests that eating about one and a half tablespoons (19 grams) of canola oil daily may reduce the risk of coronary heart disease due to the unsaturated fat content in canola oil.
To achieve this possible benefit, canola oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day."
6. Pistachio Nuts
Pistachios have more phytosterols than any other nut! They are an excellent source of copper, manganese, and vitamin B6, and a good source of fiber, phosphorus, and thiamine. Pistachios contain the highest levels of the eye-health promoting carotenoids lutein and zeaxanthin, gamma-tocopherol, phytosterols, potassium, and vitamin K, of any nuts. James Painter, PhD, RD, at Eastern Illinois University, conducted research with nutrition students from the university. They were offered pistachios as a snack. Whether the nuts were shelled or in-shell, students chose about the same amount. However, because the shells are not eaten, the consumption of in-shell pistachios was actually 50 percent less. Students reported that they were as satisfied with the in-shell variety as they were with the shelled version.
Pistachios are one of the oldest nuts in existence and are one of the only two nuts mentioned in the Bible (Genesis 43:11; the other is almonds). It is estimated that humans have been eating pistachios in one form or another for at least nine thousand years.
7. Wheat Germ Oil
Wheat germ is the oily component of the wheat kernel. The oil contains high amounts of octacosanol, a plant nutrient found in some vegetable oils, which has been reported to enhance endurance, reaction time, and exercise capacity by increasing oxygen utilization in cells. It has also been associated with reducing cholesterol. A 1-tablespoon serving supplies over 100 percent of the daily value of vitamin E. Dietary advantages aside, application of wheat germ oil has been used to treat various skin conditions, such as eczema and skin rashes, with some success.
USDA National Nutrient Database for Standard Reference, Release 24