Looking for cholesterol-friendly foods? Phytosterols are a plant nutrient found in nuts, grains, fruits, vegetables, and oils, and are an important addition to your heart-healthy diet. One of the easiest ways to add more phytosterols to your diet is by adding phytosterol-rich nuts and seeds to your meals.
Peanut Butter (62.5 mg per 1 ounce of peanuts) Make a filling and refreshing Peanut Butter Smoothie or Peanut Butter Breakfast Wrap Tip: Use natural peanut butter and a whole wheat wrap to make these recipes even more heart healthy.
Flaxseed (210 mg per 100 g serving ) Whole Wheat Blueberry Pancakes (use a plant stenol spread such as Benecol and this buttermilk substitute to make this recipe even more heart healthy: 1 tbsp vinegar or lemon juice + low-fat or fat-free milk to make 1 cup; let stand for 10 minutes = 1 cup low fat or fat-free buttermilk
Rye Bread (33 mg per two 1 ounce slices) Tip: Try adding all-fruit spread instead of jelly.
Wheat Germ (197 mg per one-half cup) Try making Wheat Germ Soda Bread. It tastes best 5 minutes after being baked, so time your meal accordingly.
Sunflower Seeds (153 mg per ounce) Another delicious make-at-home bread, this Sunflower Seeds Whole Grain Bread is a healthy way to start your day.
Sources:
Top 200 Sources of Phytosterols Accessed 12.25.10
Food.com Kitchen Dictionary "Buttermilk Substitute" Accessed 12.25.10
