A diet rich in plants could potentially decrease the risk of diabetes and heart disease.
Swapping your junk food for greens might do wonders for your heart and diabetes risk
It's no secret that a poor diet contributes to numerous health problems, and type 2 diabetes and heart disease are no exceptions. Now, a large-scale study has found that a healthy, plant-based diet rich in a compound called phytosterols may reduce the risk of both conditions.
Phytosterols: Your new hidden superhero
Phytosterols, plant compounds found in foods like nuts, seeds, vegetable oils, and whole grains, could be the secret ingredient for a healthier heart. Research shows that a diet rich in phytosterols may lower your risk of heart disease by 9% and diabetes by 8%.
"If these findings hold up, we're looking at a simple, non-invasive way to significantly reduce the risk of these conditions, improves patient quality of life, and potentially cut down on healthcare costs," says Eamon Laird, Ph.D., Assistant Lecturer in Nutritional Science at Atlantic Technological University (ATU) Sligo & Visiting Adjunct Professor at Trinity College Dublin, who was not involved in the study.
Although the study has yet to be published, the findings were presented at the annual flagship meeting of the American Society for Nutrition, NUTRITION 2025.
So, how does it work?
Phytosterols act like cholesterol-blocking agents. By interfering with the absorption of dietary cholesterol, they help reduce bad cholesterol levels, a significant risk factor for heart disease. They may also play a role in improving glucose and lipid metabolism and insulin resistance, potentially contributing to a reduced risk of diabetes.
The research team discovered that participants with higher blood levels of phytosterols showed metabolic markers and metabolites associated with a lower risk of heart disease and diabetes, suggesting a possible mechanism for the observed relationship.
What can you do to boost your phytosterol intake?
"Only a small percentage of phytosterols from food are actually absorbed into the bloodstream, and a typical Western diet is often low in these compounds," says Laird.
To up your intake, consume foods like nuts, seeds, vegetable oils, whole grains, legumes, broccoli, cauliflower, passion fruit, raspberries, and oranges. However, reaching the recommended 2g per day from diet alone can be challenging.
Fortified foods, such as spreads and dairy drinks, may provide a boost, but consider consulting a dietitian or a healthcare professional before making significant changes to your diet.
- "Large-scale study shows diet high in phytosterols reduces diabetes and heart disease risk." EurekAlert!, 25 June 2021. [Link not provided]
- Wang, F., Bauer, J., Kwan, L. K., et al. "Association between dietary phytosterols and risk of diabetes and CVD." American Journal of Clinical Nutrition, 2023. [Link not provided]
- "Eating a diet rich in plant-based foods may offer health benefits against heart disease and type 2 diabetes." ScienceDaily, 25 June 2021. [Link not provided]
- Smith, M. "Interview: Dietary phytosterols and their potential impact on heart disease and type 2 diabetes." Medical News Today, 25 June 2021. [Link not provided]
- American Heart Association. "Understanding dietary fats: Saturated, trans, cis, and polyunsaturated fats." American Heart Association, 2022. [Link not provided]
- The large-scale study found that a diet rich in phytosterols may reduce the risk of both heart disease and type 2 diabetes.
- Phytosterols, found in foods like nuts, seeds, vegetable oils, and whole grains, could be the secret ingredient for a healthier heart and potentially lower the risk of heart disease by 9% and diabetes by 8%.
- A healthy, plant-based diet rich in phytosterols may contribute to a reduced risk of other heart diseases and improve glucose and lipid metabolism, potentially reducing the risk of diabetes.
- To boost your phytosterol intake, consume foods like nuts, seeds, vegetable oils, whole grains, legumes, broccoli, cauliflower, passion fruit, raspberries, and oranges, but reaching the recommended 2g per day from diet alone can be challenging.
- The research team's discovery suggests that participants with higher blood levels of phytosterols may have metabolic markers and metabolites associated with a lower risk of heart disease and diabetes, offering potential insights into the relationship between phytosterols and the risk of these diseases.
