A diet rich in plant-based foods has long been linked to various health benefits, from healthier aging to a reduced risk of colorectal cancer. Now, new research suggests that a specific plant compound, phytosterols, could also lower the risk of heart disease and Type 2 diabetes.
Presented at the American Society for Nutrition’s conference in Orlando, the study—conducted by researchers at Harvard T.H. Chan School of Public Health—examined data from over 200,000 U.S. adults. The researchers found that higher intake of phytosterols, compounds that help lower cholesterol, was associated with reduced inflammation and a lower risk of developing chronic diseases.
Phytosterols are found in foods like fruits, vegetables, whole grains, nuts, and seeds. While earlier studies focused on high doses of phytosterols, this new research is among the first to show that moderate consumption of phytosterols as part of a regular diet can yield health benefits.
Participants in the study, most of whom were women, completed food frequency questionnaires to assess their phytosterol intake. Over a follow-up period of up to 36 years, more than 20,000 participants developed Type 2 diabetes, and almost 16,000 developed heart disease. Those with the highest phytosterol intake were 9% less likely to develop heart disease and 8% less likely to develop Type 2 diabetes.
The highest phytosterol intake came from those eating about four to five servings of vegetables, two to three servings of fruit, two servings of whole grains, and half a serving of nuts each day.
“Our findings support the dietary recommendation of adopting plant-based diets rich in vegetables, fruits, nuts, and whole grains,” said lead author Fenglei Wang, a research associate at Harvard. “These findings can help guide better dietary choices.”
In addition to reducing the risk of chronic diseases, higher phytosterol intake was linked to better insulin regulation and changes in the gut microbiome, which may support a healthy metabolism.
Foods Rich in Phytosterols
If you want to boost phytosterol intake, here are some of the best foods to include in your diet:
- Pistachios
- Walnuts
- Pecans
- Almonds
- Cashews
- Soybeans
- Flaxseed
- Wheat germ
- Lentils
- Kidney beans
- Olive oil
- Peas
- Brussels sprouts
- Broccoli
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