Heart disease and type 2 diabetes affect millions in the U.S. each year. While exercise, weight control, and sleep are well-known factors, diet plays a major role too. A plant-based diet rich in fruits, vegetables, whole grains, and legumes supports heart health and blood sugar control. One lesser-known nutrient, phytosterols—plant compounds that block cholesterol absorption—may offer additional benefits.
A new study presented at the American Society for Nutrition meeting analyzed data from over 200,000 U.S. adults followed for up to 36 years. Researchers assessed phytosterol intake and tracked health outcomes, also examining blood biomarkers and gut microbiome samples from thousands of participants.
Results showed that people consuming the most phytosterols had a 9% lower risk of heart disease and an 8% lower risk of type 2 diabetes compared to those with the lowest intake. Higher phytosterol intake was linked to improved insulin regulation, reduced inflammation, and healthier metabolic markers.
The study also found certain gut bacteria, like Faecalibacterium prausnitzii, may help metabolize phytosterols into beneficial compounds, suggesting a healthy microbiome might boost their effects.
However, the study is observational, meaning it shows associations but cannot prove cause and effect. Participants were mainly health professionals, so results might not apply to everyone. Dietary data was self-reported and subject to error. Also, the findings have yet to be peer-reviewed.
For those interested in heart and metabolic health, adding phytosterol-rich foods like nuts (almonds, walnuts), seeds (sunflower, flax), legumes (lentils, chickpeas), fruits (apples, oranges, avocados), vegetables (broccoli, Brussels sprouts), whole grains (oats, quinoa), and vegetable oils (olive, canola) could be beneficial. Small daily changes—like sprinkling seeds on salad or choosing whole-grain bread—might support long-term health.
In summary, this research highlights phytosterols as a promising dietary factor to help reduce risks of heart disease and type 2 diabetes, emphasizing the power of diet in disease prevention. More studies are needed to confirm the mechanisms, but incorporating phytosterol-rich foods is a simple, practical step toward better health.
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