How to Get 2 Grams of Plant Sterols

Plant sterols are natural compounds found in fruits, vegetables, nuts, and seeds. They have been shown to help lower cholesterol levels when consumed in certain amounts. According to the National Cholesterol Education Program, consuming 2 grams of plant sterols a day can help reduce your LDL cholesterol levels by 5-15%. Here are some ways to get this recommended amount into your diet.

1. Eat Fortified Foods

Many food manufacturers have begun fortifying their products with plant sterols. These products can be found in most grocery stores and include items such as milk, yogurt, butter, and margarine. Check for plant sterol content on the labels of these products, and aim to consume enough to reach your daily goal of 2 grams. However, keep in mind that these fortifications may not be suitable for those with certain health conditions, so talk to your doctor before adding them to your diet.

2. Snack on Nuts and Seeds

Nuts and seeds are rich sources of plant sterols. Almonds, pistachios, and hazelnuts are particularly high in these compounds, with some studies showing that a handful of nuts a day can provide up to 0.5 grams of plant sterols. Pumpkin seeds, sunflower seeds, and sesame seeds are also good sources that can be easily incorporated into your diet as snacks or toppings for salads and bowls.

3. Incorporate Fruits and Vegetables

Many fruits and vegetables contain small amounts of plant sterols. While the amount in each individual food may be small, consuming a variety of these foods throughout the day can add up to help you reach your daily goal. Try incorporating spinach, broccoli, avocados, and oranges into your meals to increase your plant sterol intake.

4. Take Supplements

Plant sterol supplements are available in pill and powder form. While they can be a convenient way to reach your daily recommended intake, it's important to talk to your doctor before taking any supplements. Some supplements contain added ingredients that may be harmful or interact with medications. Additionally, supplements should only be used as a supplement to a diet that is already rich in natural sources of plant sterols.

In conclusion, consuming 2 grams of plant sterols a day can help lower your cholesterol levels, and there are several easy ways to incorporate these compounds into your diet. Whether you choose to eat fortified foods, snack on nuts and seeds, or incorporate fruits and vegetables, aim for a varied and balanced diet that includes plenty of natural sources of plant sterols. As always, talk to your doctor before making any significant changes to your diet or supplement regimen to ensure that they are safe and effective for you.