Michael Greger: Are Plant Sterols Safe for Lowering Cholesterol?

Key Takeaways

• **Consume 2 grams of plant sterols daily** for cholesterol-lowering benefits, as evidence suggests no adverse effects with long-term intake.
• **Eat nuts and seeds**—they are rich in phytosterols, which may reduce cancer risk and improve cardiovascular health.
• **Avoid cooking with phytosterol-fortified products** (e.g., margarine) to prevent the formation of potentially harmful oxidation products.
• **Increase fruit and vegetable intake** to counteract any minor reductions in carotenoid levels caused by plant sterol consumption.
• **Monitor vitamin E levels** as plant sterols can lower them by about 10%.

Notable Quotes

“Phytosterols may just be a marker for healthy food intake, though it’s also possible that phytosterols may be one of the reasons nuts and seeds are so good for us.”

Bottom Line

Include nuts, seeds, fruits, and vegetables in your diet to benefit from phytosterols, but avoid cooking with phytosterol-fortified products to minimize potential risks.

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