New research suggests that eating more plant-based foods rich in natural compounds called phytosterols could significantly reduce your risk of developing heart disease and type 2 diabetes—two conditions that become increasingly common with age.
What the Research Found
A comprehensive study following over 200,000 American adults for up to 36 years found encouraging results. People who consumed the most phytosterols through their diet were 9% less likely to develop cardiovascular disease and 8% less likely to develop type 2 diabetes compared to those with the lowest intake.
The study examined data presented at the American Society for Nutrition’s 2025 conference, though the findings are still awaiting peer review.
What Are Phytosterols?
Phytosterols are naturally occurring compounds found in plant foods that are structurally similar to cholesterol. The most beneficial type appears to be β-sitosterol, which is abundant in vegetables like broccoli and cauliflower, oranges, avocados, and soybean oil.
How They Work
Researchers believe phytosterols provide protection through multiple mechanisms. They help regulate insulin levels, reduce inflammation throughout the body, and promote beneficial changes in gut bacteria. These effects work together to support better metabolic health as we age.
Simple Dietary Changes
The good news is that you don’t need supplements to get these benefits. The protective effects were seen in people who ate approximately 4-5 servings of vegetables, 2-3 servings of fruit, two servings of whole grains, and half a serving of nuts daily—achievable through regular meal planning.
Important Considerations
While these findings are promising, it’s important to note that this was an observational study, which means it cannot yet definitively prove that phytosterols directly cause the health benefits. However, the research adds to growing evidence supporting the value of plant-rich diets for healthy aging.
Always consult your healthcare provider before making significant dietary changes, especially if you have existing health conditions.