The Cholesterol-blocking Compound You’re probably Not Eating Enough Of
When it comes to lowering your risk of heart disease and type 2 diabetes, most people think of prescriptions or strict diets.
But according to a new study presented at NUTRITION 2025, one of the most powerful tools may be sitting on your plate—if you know where to look.
Researchers tracked more than 200,000 adults over three decades and found that those with the highest intake of phytosterols—plant compounds found in nuts, seeds, fruits, and vegetables—had a lower risk of these two chronic conditions.
Research shows with the highest intake of phytosterols had up to a 9% lower risk of heart disease and an 8% lower risk of type 2 diabetes.
That’s no small feat when you consider that more than 1 in 7 adults in the U.S. has diabetes—and that number rises to over 1 in 4 among seniors.
Phytosterols are plant-based compounds that mimic cholesterol in the body. But instead of clogging your arteries, they block cholesterol absorption in the gut—helping to keep your levels of LDL (“bad”) cholesterol in check.
They’re also anti-inflammatory and may help improve insulin sensitivity, both of which are key for preventing diabetes and cardiovascular disease.
In the new study, participants who ate the most phytosterol-rich foods were also more likely to show blood biomarkers linked to reduced risk for both conditions. And researchers believe the gut microbiome may play a role—suggesting these compounds may even help reshape the microbes that protect your metabolism.
The best part? You don’t need supplements or fancy health food to get them.
Here are some easy ways to increase your phytosterol intake naturally:
- Eat more vegetables—especially broccoli, cauliflower, and leafy greens
- Add fruits like raspberries, oranges, and passion fruit
- Snack on nuts and seeds such as sunflower, pumpkin, and almonds
- Choose whole grains over refined ones
- Enjoy avocados regularly
- Use olive oil or other unrefined plant oils instead of margarine or butter
Even a small swap—like using extra-virgin olive oil for cooking or adding a handful of nuts to your salad—can make a meaningful difference.
Experts note that the average Western diet is low in phytosterols, often providing just 200–400 mg/day. For cholesterol-lowering effects, studies suggest you need 1.5–2 grams per day.
While that’s hard to hit with diet alone, you can close the gap with a plant-rich diet—and possibly fortified foods like spreads or plant-based drinks, if your doctor approves.
But here’s the key:
For most people—especially those over 60—shifting toward more plants and fewer processed foods can have a massive impact on your health, even if your phytosterol intake isn’t perfect.At a time when prescriptions dominate the conversation, this study is a reminder that nature still has the upper hand.
And while Big Pharma may push pills, your body might respond better to simple, plant-powered solutions—especially when it comes to long-term conditions like heart disease and diabetes.
So next time you’re in the kitchen, remember:
You have more power than you think—and it starts with what’s on your plate.
To plant power,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. “Good” cholesterol’s dark secret for diabetics.
Sources:
Lang, K. (2025, June 10). Plant compound in nuts, veggies, and fruit may lower diabetes, heart disease risk. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/plant-compound-phytosterol-nuts-veggies-fruits-may-lower-diabetes-heart-disease-risk#How-to-increase-phytosterol-intake
