Adopting a diet rich in plants could potentially decrease the risk of developing diabetes and heart disease.
"Munching on a plant-heavy diet could be your ticket to a healthier heart and a lower risk of developing type 2 diabetes, claims a new study.
A study published at NUTRITION 2025, the annual meeting of the American Society for Nutrition, found that individuals who incorporate a diet rich in phytosterols—a type of plant compound commonly found in fruits, vegetables, nuts, and grains—are 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes compared to those who don't.**
Researchers examined data from over 200,000 adults across the U.S. The participants filled out food-frequency questionnaires every few years to track their dietary habits over three decades. During this period, close to 20,000 participants developed type 2 diabetes, and almost 16,000 were diagnosed with heart disease.
Participants were categorized into five groups based on their phytosterol consumption. The top fifth consumed about 4-5 servings of veggies, 2-3 servings of fruit, 2 servings of whole grains, and half a serving of nuts a day.
Compared to the bottom group, the top fifth saw a 9% decrease in their risk of heart disease and an 8% decrease in their risk of developing type 2 diabetes.
"Eating more plants is a proven way to decrease your risk of heart disease. It would be fascinating to dive deeper into the role of phytosterols in this process," says Megan Smith, a registered dietitian in the U.K. who was not involved in the study.
Phytosterols work by inhibiting the absorption of cholesterol from food, helping to lower levels of low-density lipoprotein (LDL), or 'bad' cholesterol, in the blood, a significant risk factor for heart disease.
The study also demonstrated that phytosterols may have additional benefits, such as anti-inflammatory properties and potential improvements in glucose and lipid metabolism. However, more research is needed to draw definitive conclusions in this area, explains Smith.
To increase phytosterol intake, Smith advises consuming foods rich in unrefined plant oils like corn, sunflower, soybean, and olive oil, as well as nuts, seeds, whole grains, legumes, and a variety of fruits and vegetables.
While diet alone might not provide enough phytosterols for a significant decrease in LDL cholesterol, supplemented foods (e.g., fortified spreads and dairy drinks) and supplements can help boost intake to recommended levels."
- The study published at NUTRITION 2025 suggests that a diet rich in phytosterols can reduce the risk of heart disease and type 2 diabetes.
- Researchers found that individuals who consume a diet rich in phytosterols are 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes.
- The benefits of phytosterols extend beyond heart disease and type 2 diabetes, as they may have additional anti-inflammatory properties and potential improvements in glucose and lipid metabolism.
- Consuming more plants is a proven way to decrease the risk of heart disease, and phytosterols play a significant role in achieving this.
- A diet rich in phytosterols can be achieved by consuming foods such as corn, sunflower, soybean, and olive oils, nuts, seeds, whole grains, legumes, and a variety of fruits and vegetables.
- While diet alone might not be sufficient for a significant reduction in LDL cholesterol, supplemented foods and supplements can help boost phytosterol intake to recommended levels.
- The study highlights the potential benefits of phytosterols for managing chronic diseases like heart disease and type 2 diabetes, underscoring the importance of nutrition in health-and-wellness, fitness-and-exercise, and cardiovascular-health.
