Updated June 08, 2015.

Phytosterols have gained a favorable reputation recently, largely because of their ability to help lower your LDL, or “bad” cholesterol levels. Although there are many foods – such as spreads and snack foods – that have been supplemented with phytosterols, these heart-healthy chemicals are also naturally available in many types of foods – ranging from vegetables to beans. Besides the large range of foods that contain this healthy nutrient, the phytosterol content also varies widely in these various foods, with some foods that contain more phytosterols in comparison to others.

If you are looking for ways to include phytosterols in your cholesterol-lowering diet, the following tips will help you to add phytosterol-rich foods in your everyday meals:

Sprinkle in the Nuts

Nuts contain phytosterols in moderate amounts, in addition to other heart-healthy nutrients, such as fiber and unsaturated fats. Although nuts are commonly thought of as a go-to quick snack, they can also be added to many parts of your meals – such as salads, breads, and spreads. Whether you are craving almonds, walnuts, cashews, or any other type of nut, a handful of this delicious food could help your heart health.

Five Ways to Include Nuts in Your Diet

Add More Veggies to Your Diet

Your mom was right when she told you to eat your veggies. These foods are chock-full of vitamins and fiber – in addition to phytosterols – that can help you to keep your cholesterol levels within a healthy range and maintain your overall health. These foods are the perfect staple to keep in your kitchen, since they can be a readily available raw as a quick snack or as a quick addition to a slow-cooking stew or side dish.

Although they are delicious plain or paired with another food, some other additives, such as creamy dips, fatty broths, and animal meats could offset the cholesterol-friendly benefits of these phytosterol-rich foods.

Tips for Including More Vegetables in Your Low Cholesterol Diet

Add a Generous Helping of Fruit

Fruit also contains phytosterols in addition to other healthy nutrients. Surprisingly, fruit can also be incorporated into many foods in your healthy diet. Although reserved as a sweet snack, fruit can be added instead of dressing to your salad, as a tangy part to a home-made pizza, a quick smoothie or as a topping to your low-fat dessert.

Healthy Ways to Include Fruit in Your Diet

Heap on the Whole Grains

The word “whole grain” encompasses a variety of different grains that have not been heavily processed during the manufacturing process, including barley, oatmeal, quinoa, bulgur and long grain rice – all of which that contain varying amounts of phytosterols per serving. In addition to the many types of grains you have at your disposal, there are a wide range of options for incorporating phytosterol-rich foods into your cholesterol-lowering diet. For instance, you can include barley in your salads, amaranth in a soup or stew, or a whole grain rice pilaf as a side dish to ensure that you are obtaining healthy grains in your low cholesterol meals.

Healthy Ideas for Including Whole Grains

Bring in the Beans

Beans are another low-calorie, high-phytosterol food that is chock-full of nutrients, such as soluble fiber and vitamin B. This low-fat, versatile food is another staple that you should have readily available in your kitchen, as it can be used in many of your foods to add flavor and fiber. Besides the phytosterol content and other nutrients, beans are also filling so that you are satisfied after your meal and not snacking soon after you have finished.

Tips for Including More Beans in Your Meals