Phytosterols

Plant based compound related to cholesterol; helps lower cholesterol

  • Helps excretion of cholesterol in feces
  • Interferes with intestinal absorption of dietary cholesterol
  • Vegetarians typically have higher intake from plant foods

Health Benefits:

  • helps lower LDL (bad) cholesterol levels
  • helps lower total cholesterol
  • food effects thought to be better than supplements
  • claims of colorectal cancer prevention or weight loss are unsupported

Low intake of Phytosterols

Symptoms of low Phytosterols intake

  • High LDL (bad) cholesterol levels

Causes of low Phytosterols intake

  • Diet low in plant foods are low in phytosterols

Excess intake of Phytosterols

Symptoms of excess intake of Phytosterols

  • Constipation
  • Discoloration of stool
  • Flatulence
  • Heartburn
  • Nausea
  • Upset stomach

At risk for excess Phytosterols

  • Avoid health risks such as heart attack, stroke
  • Can help prevent cancer
  • Can help prevent diabetes
  • Can help prevent obesity
  • Safely lower cholesterol levels

Phytosterols Content in Foods

Foods High in Phytosterols

FoodServing SizePhytosterols
Sesame seeds, whole, dried1 oz200 mg
Sunflower seeds, dried1 oz150 mg
Corn oil1 Tbsp131 mg
Green soybeans1 cup128 mg
Tropical trail mix1 cup112 mg
Cheese flavored puffs or twists1 oz87.6 mg
Peanuts, all types, raw1 oz61 mg
Pistachio nuts1 oz60 mg
Mayonnaise1 Tbsp48 mg
Cashews1 oz45 mg

Foods Low in Phytosterols

FoodServing SizePhytosterols
Soy chips1 oz0.6 mg
Turkey bologna1 oz0.6 mg
Hot dog1 unit0.8 mg
Fish stick, frozen1 stick 4"0.8 mg
Banana pepper1 small 4"1 mg
Ketchup1 Tbsp1.1 mg
English muffin, raisin-cinnamon1 unit1.1 mg
Horseradish, prepared1 Tbsp1.3 mg
Ham sliced, Pepperoni1 oz1.4 mg
Pork loin, boneless w/fat, pan-fried3 oz1.7 mg

References

HAN, J.-H., YANG, Y.-X., & FENG, M.-Y. (2009). Contents of Phytosterols in Vegetables and Fruits Commonly consumed in China. Science Direct. https://www.sciencedirect.com/science/article/pii/S0895398809600015
Phytosterols (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. Retrieved November 9, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/?component=1283

Contact Us

Questions? Suggestions? Diet you'd like to see added?

Contact us! We'd love to hear from you.