Phytosterols: Which Foods Should You Eat?

Phytosterols are lipid compounds naturally found in the cell membranes of plants. Their chemical structure is similar to that of human cholesterol, which enables them to modulate its absorption in the body. There are two main families: plant sterols and plant stanols. They are found in particular in vegetable oils, oilseeds, whole grains and pulses.

To maintain your cardiovascular health

Phytosterols limit the absorption of cholesterol in the gut. By reducing the concentration of LDL cholesterol – often referred to as ‘bad cholesterol’ – they help to prevent the onset of cardiovascular diseases. This effect has been extensively documented by clinical studies and recognised by European health authorities.

To support healthy lipid balance

A regular intake of phytosterols helps maintain a healthy lipid profile, as part of a balanced diet low in saturated fats. Combined with dietary fibre, omega-3s, and antioxidants to regulate blood lipid levels.

To help manage certain metabolic conditions

Phytosterols may be helpful in cases of excess weight, hyperlipidaemia or metabolic syndrome. They form part of a comprehensive management plan, alongside lifestyle and dietary changes and, where necessary, medical supervision.

Foods rich in phytosterols are known to promote:

• Lowering LDL cholesterol: By replacing cholesterol in intestinal micelles, phytosterols limit its absorption and help eliminate it

• Support for cardiovascular health: Thanks to their cholesterol-lowering effect, they help prevent atherosclerosis and cardiovascular events

• Anti-inflammatory effect: Some research suggests that phytosterols play a modulatory role in chronic inflammation, particularly in the context of metabolic syndrome

• Cellular protection: Their antioxidant properties help to limit oxidative stress and preserve the integrity of cell membranes

• Certain skin benefits: When used topically, phytosterols are recognised for their soothing, restorative and moisturising properties on sensitive or mature skin.

To find out more about the benefits, see our feature: Phytosterol: What are its benefits?

A few simple tips will help you make the most of the beneficial effects of foods rich in phytosterols:

1. Choose unrefined vegetable oils: Use them as dressings to make the most of their high phytosterol content

2. Include oilseeds as part of your daily diet: Include a handful of walnuts, almonds or pistachios as a snack or in your salads

3. Eat whole grains: Swap refined products for wholemeal bread, brown rice or oats

4. Add legumes to your meals: Chickpeas, lentils or red beans should be eaten several times a week

5. Make homemade green smoothies: Spinach, linseeds and plant-based milks are ideal for a tasty treat.

Phytosterols are not recommended for children under 5 years of age or in cases of familial sitosterolaemia. For cosmetic use, follow the recommended dosages.

Phytosterols can help regulate blood cholesterol levels, provided they are combined with a balanced diet and a healthy lifestyle. However, they should not be used as a substitute for medical treatment in cases of severe hypercholesterolaemia.

After completing a master’s degree in management, Christine spent 20 years working for leading companies in the food supplement and natural cosmetics sectors. She then turned her passion for nature into a career. Today she practises naturopathy for people and animals, as well as sophrology, and mentors aspiring naturopaths and sophrologists at various schools.