A Healthy Diet Rich in Plants Might Just Save Your Heart (and Pancreas)!
A plant-based diet could potentially reduce the chances of developing diabetes and heart disease.
In today's world, type 2 diabetes is on a rampage, affecting one out of every nine adults globally. By 2050, the International Diabetes Federation projects this number will reach one in eight. In the United States, the situation is dire - over one out of seven adults are currently struggling with type 2 diabetes, with an alarming quarter of those aged above 65.
Complications from type 2 diabetes can be devastating, but none more so than heart disease. After all, heart disease claims the lives of over half a million Americans annually, making it the leading cause of death in the U.S. for both men and women, and people of most ethnic groups. Enter phytosterols, humble plant compounds that might just be your ticket to a healthier heart (and pancreas!).
Recent research has indicated that a diet rich in phytosterols could slash your risk of heart disease by 9% and type 2 diabetes by a whopping 8%. Exciting, right? But before you start stockpiling broccoli and avocados, let's take a closer look at these findings.
Earlier this year, a major study presented at the American Society for Nutrition's annual meeting, NUTRITION 2025, explored the potential benefits of phytosterols. The researchers analyzed data from over 200,000 health professionals in the United States, following participants for up to 36 years. During this time, more than 20,000 developed type 2 diabetes, and almost 16,000 were diagnosed with heart disease.
Participants filled out food-frequency questionnaires, which allowed the researchers to assess their phytosterol intake. Based on their responses, the participants were divided into five groups, ranging from the highest to the lowest intake of phytosterols in their diet.
You might be wondering, what does a diet rich in phytosterols look like? Well, if you're in the top fifth for phytosterol intake, you're consuming around 4-5 servings of vegetables, 2-3 servings of fruit, two servings of whole grains, and half a serving of nuts every day.
Compared to those in the bottom group, those in the top fifth of phytosterol intake were a remarkable 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes.
Megan Smith, a U.K.-registered dietitian, shared her take on the potential benefits of phytosterols: "In general, consuming more plants in our diet is known to reduce the risk of heart disease. It would be interesting to see more research in this field to determine the extent of the role of phytosterols in this process."
But why might phytosterols be so beneficial? Phytosterols are found in a variety of plant foods and consist of two types of bioactive compounds: plant sterols and plant stanols. As Eamon Laird, PhD, a nutrition expert, explained, "Phytosterols are cholesterol-like compounds which inhibit cholesterol from being absorbed in the intestine, which can lower cholesterol in the blood."
When it comes to heart disease, high blood cholesterol can be a significant risk factor. By interfering with the absorption of dietary cholesterol, phytosterols can help lower levels of LDL, or 'bad' cholesterol in the blood. This can lead to a reduced risk of heart disease.
Researchers also discovered that both total phytosterol and β-sitosterol, a specific form of phytosterol, were associated with metabolic markers and metabolites that may lower the risk of heart disease and diabetes. They believe this could suggest a potential mechanism for the association.
Fenglei Wang, PhD, the researcher behind the study, said, "Our clinical biomarker and metabolomic results suggest the involvement of insulin activity, inflammation, and the metabolism of metabolites associated with type 2 diabetes and cardiovascular disease."
The researchers also proposed that the gut microbiome might play a role, as they identified several microbial species and enzymes associated with higher phytosterol intake that may influence the production of metabolites associated with a lower risk of diseases.
However, it's important to note that a significant reduction in LDL-cholesterol simply from diet alone can be difficult to achieve, even with a plant-rich diet. Smith told Medical News Today, "It is generally thought that the amount of phytosterols eaten from food alone may be unlikely to have any meaningful effects to lower cholesterol. We may get around 200 - 400 mg/day with an omnivore diet. This can double in vegan or vegetarian diets." That's why it's important to consider fortified foods, such as fortified spreads and dairy drinks, or supplements to help increase your phytosterol intake for optimal heart health.
So, while the evidence is mounting that phytosterols might just be your new best friend, it's essential to remember that diet alone isn't a one-stop solution for preventing chronic diseases. Eating a balanced diet, getting regular exercise, and managing stress are all essential components of a healthy lifestyle.
Now, go forth and chomp on those cruciferous vegetables – your heart will thank you!
References:
[1] Fang, Y., et al. (2021). Phytosterols, Human Health, and Metabolomics: Concept, Challenges, and Opportunities. Mol. Nutr. Food Res. 65(6), e1900384.[2] Song, Y., et al. (2021). Dietary Phytosterols and the Risk of Incident Type 2 Diabetes in U.S. Women: The Nurses' Health Study. Am. J. Clin. Nutr. 114(2), 407-419.
- Type 2 diabetes affects one out of every nine adults globally and could reach one in eight by 2050, according to the International Diabetes Federation.
- In the United States, over one out of seven adults are currently struggling with type 2 diabetes, with an alarming quarter of those aged above 65.
- Heart disease claims the lives of over half a million Americans annually, making it the leading cause of death in the U.S. for both men and women, and people of most ethnic groups.
- A diet rich in phytosterols could slash your risk of heart disease by 9% and type 2 diabetes by a whopping 8%, according to recent research.
- A study presented at the American Society for Nutrition's annual meeting explored the potential benefits of phytosterols by analyzing data from over 200,000 health professionals in the United States.
- The study found that participants in the top fifth of phytosterol intake were a remarkable 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes.
- Phytosterols are cholesterol-like compounds found in a variety of plant foods and can lower cholesterol levels in the blood by inhibiting its absorption in the intestine.
