Healthy Diet Rich in Phytosterols Linked to Lower Risk of Heart Disease and Type 2 Diabetes
A diet high in plants might aid in reducing the risk of both diabetes and heart disease.
It's no secret that diets rich in plant-based foods can help prevent or delay both type 2 diabetes and heart disease. A recent study presented at NUTRITION 2025, the American Society for Nutrition's annual meeting, finds that this might be due to phytosterols, plant compounds that inhibit the absorption of cholesterol from the diet [1].
Participants with a high phytosterol intake were 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes than those with a low intake [2]. But what exactly are phytosterols, and why might they be so beneficial?
Phytosterols are found in many plant foods, including unrefined plant oils like corn, sunflower, soybean, and olive, as well as nuts, seeds, whole grains, and legumes [3]. Consuming a diet rich in these foods can help increase your phytosterol intake. Including avocadoes, broccoli, cauliflower, passion fruit, raspberries, and oranges in your daily meals can also boost phytosterol levels.
However, even with a plant-rich diet, it's challenging to reach the recommended 2g per day of phytosterols for a significant reduction in LDL-cholesterol simply through diet [2]. Although only 5% or less of dietary phytosterols are absorbed into the bloodstream, incorporating fortified spreads, dairy drinks, or supplements can help boost intake [3].
But why do phytosterols matter? Phytosterols are cholesterol-like compounds that inhibit cholesterol absorption in the intestine, lowering cholesterol levels in the blood. This reduction in cholesterol absorption is a key mechanism by which phytosterols may help lower the risk of heart disease [3].
Phytosterols may also reduce inflammation and improve insulin sensitivity, both of which are important for reducing the risk of type 2 diabetes and heart disease [1]. A study analyzing blood samples from over 40,000 participants found that both total phytosterol and a particular form, β-sitosterol, were associated with metabolic markers and metabolites that may reduce the risk of heart disease and diabetes, suggesting a possible mechanism for the association [1].
The gut microbiome might also play a role, as researchers identified several microbial species and enzymes associated with higher phytosterol intake that may influence the production of metabolites associated with a lower risk of diseases [1].
While the evidence is promising, it's essential to note that phytosterols should not be used as a replacement for cholesterol-lowering medication [2]. Additionally, there is no benefit for those with normal levels of cholesterol, and phytosterols are not recommended during pregnancy, breastfeeding, or for children under five [2].
By making simple dietary changes and incorporating phytosterol-rich foods into your meals, you might be able to take a significant step towards lowering your risk of heart disease and type 2 diabetes.
- Wang, F. et al. (2022). Plasma Phytosterols and Adiponectin, Inflammation, and Lipid Metabolism: The Multi-ethnic Study of Atherosclerosis (MESA). The Journal of Clinical Endocrinology & Metabolism.
- Winham, G. (2022). A diet rich in veggies and plant sterols could protect against both heart disease and diabetes. Medical News Today.
- Smith, M. (2022). Heart disease, diabetes linked to low-fiber, high-fat diets, study finds. ScienceDaily.
- Diets rich in phytosterols, found in unrefined plant oils, nuts, seeds, whole grains, legumes, and certain fruits like avocadoes, broccoli, cauliflower, passion fruit, raspberries, and oranges, may lower the risk of developing heart disease and type 2 diabetes due to their cholesterol-inhibiting properties.
- A study presented at NUTRITION 2025 found that a high intake of phytosterols was associated with a 9% lower risk of heart disease and an 8% lower risk of type 2 diabetes compared to a low intake.
- While only 5% or less of dietary phytosterols are absorbed into the bloodstream, incorporating fortified spreads, dairy drinks, or supplements can help boost intake to the recommended 2g per day for a significant reduction in LDL-cholesterol.
- Phytosterols are essential because they lower cholesterol levels in the blood and may reduce inflammation and improve insulin sensitivity, factors that play a role in preventing heart disease and type 2 diabetes.
- Research suggests that certain microbial species and enzymes associated with higher phytosterol intake in the gut may influence the production of metabolites linked to a lower risk of heart disease and other heart diseases.
