Looking for new cholesterol-friendly foods? Phytosterols are a class of plant nutrient, that shows promise in lowering LDL "bad" cholesterol. They are found most often in nuts, fruits, vegetables, and fortified foods such as butter-like spreads and dairy products. One of the easiest ways to add phytosterols to your cholesterol-lowering diet plan is by adding nuts to your salad.
Almonds (187 mg per 100 g serving)This Sugared Almond Salad is a perfect menu item for an office potluck or Sunday brunch. It's tasty, presents well, and is nutrient-rich.
Pecans (150 mg per 100 g serving) A Pecan Mandarin Salad combines tangy and savory flavors for a satisfying, heart-healthy lunch meal.
Peanuts (65 mg in 1 ounce) spice up your normal lunch routine with a zesty Thai Style Chicken Salad.
Sunflowers (152 mg per 1 ounce) Sunflowers aren't just for snacking. This Lettuce Sunflower Seed Salad is a great example of how sunflowers can add crunch and flavor as a salad topping.
Tip: Substitute the salad dressing suggested with a simple olive oil and vinegar dressing.
Walnuts (113 mg per 100 g serving) Get both a phytosterol and an omega-3 fat boost with this Tuna Walnut Salad. (Both tuna and walnuts contain heart-healthy omega-3 fat).
Top 200 Sources of Phytosterols Accessed 12.25.10