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Plant sterols, phytosterols, are cholesterol-like compounds that are found mostly in vegetable oils, nuts and legumes. There are about 44 sterols known to exist in plants. The most abundant phytosterols are, however, beta-sitosterol, campesterol, and stigmasterol.
Phytosterols have the same function as cholesterol in the body. Cholesterol is necessary component of cell membrane and required for the synthesis of sex hormones and vitamins. However, when cholesterol is high in the blood (serum) it is associated with heart diseases. Diet rich in phytosterols is known to reduce serum cholesterol. For example, in one study it was found that subjects fed with wheat germ containing high phytosterol had 42% lower cholesterol in their blood as compared to those who were fed phytosterol-free wheat germ.
The mechanisms suggested on how phytosterols help reduce serum cholesterol include enhancing excretion of cholesterol, interfering with cholesterol synthesis, and competing for cholesterol acceptor sites in the intestinal walls.
On the other hand, diet based on animal food (meat, egg etc.) contributes to elevated serum cholesterol level.
In the following table is a list of food high/low in phytosterols. Generally, oils have high sterol (plant based-cholesterol) level where as vegetables and fruits have lower sterol content. The sterol content presented below is the sum of beta sitosterol, campesterol, and stigmasterol.
| Food Sources |
Total Sterol Content (mg/100g) |
| Oils |
| Rice bran |
1055
|
| Corn |
952
|
| Wheat germ |
553
|
| Flax seed |
338
|
| Cottonseed |
327
|
| Soybean |
221
|
| Peanut |
206
|
| Olive |
176
|
| Coconut |
91
|
| Palm |
49
|
| Vegetables |
| Beet root |
25
|
| Brussels sprout |
24
|
| Cauliflower |
18
|
| Onion |
15
|
| Carrot |
12
|
| Cabbage |
11
|
| Yam |
10
|
| Fruits |
| Orange |
24
|
| Banana |
16
|
| Apple |
12
|
| Cherry |
12
|
| Peach |
10
|
| Pear |
8
|
| Nuts |
| Cashew |
158
|
| Almond |
143
|
| Pecan |
108
|
| Pistachio |
108
|
| Walnut |
108
|
| Legumes |
| Pea |
135
|
| Kidney bean |
127
|
| Broad bean |
124
|
Phytosterol related articles:
Plant Sterols (Phytosterols): Their Effect on LDL and HDL Cholesterol and Other Health Benefits, and Safety
LDL cholesterol related links:
"How low should LDL cholesterol be lowered?"
LDL cholesterol lowering and atherosclerosis
Fruits and vegetables moderate lipid cardiovascular risk factor in hypertensive patients
Related links
Fat: List of Food high in total fat and saturated fatty acids
Unsaturated fat: Food high in polyunsaturated and monounsaturated fat content?
Data Source:
Kritchevsky, D. 1997. Phytosterols: IN Dietary fiber in Health and Disease. (Eds.) Kristchevsky and Bonfield., Plenum Press, New York, 427: 235 – 242.
Additional reference:
Ostlund, R. E., Jr, Racette, S. B., and Stenson, W. F. 2003. Inhibition of cholesterol absorption by phytosterol-replete wheat germ compared with phytosterol-depleted wheat germ. Am. J. Clin. Nutr. 77(6): 1385 - 1589. |
Click here to search for cholesterol content of foods
