A recent study suggests that eating more phytosterols, natural cholesterol-lowering compounds found in many plant foods, can reduce the risk of heart disease and Type 2 diabetes. Using data from over 200,000 U.S. adults, researchers from Harvard T.H. Chan School of Public Health discovered that people with higher phytosterol intake had a 9% lower chance of developing heart disease and an 8% lower chance of developing diabetes over up to 36 years of follow-up.

Unlike previous studies that used high doses of phytosterols beyond normal diets, this new research shows the benefits of phytosterols from regular plant-based foods like vegetables, fruits, whole grains, nuts, and seeds. Participants with the highest intake typically ate about four to five servings of vegetables, two to three servings of fruit, two servings of whole grains, and some nuts daily.

Besides lowering “bad” LDL cholesterol, higher phytosterol consumption was linked with reduced inflammation, better insulin regulation, and positive changes in the gut microbiome that support metabolism. Some of the best food sources include pistachios, walnuts, almonds, soybeans, flaxseed, lentils, olive oil, and broccoli.

These findings support recommendations to eat more plant-based foods for better heart and metabolic health and may help people make informed choices about including phytosterol-rich foods in their diets.