Plant compounds in nuts, vegetables, and fruits may reduce risks of diabetes and heart disease

Plant compounds linked to lower diabetes and heart disease risk

Research suggests that phytosterols, plant compounds found abundantly in nuts, vegetables, and fruits, may help lower the risk of developing diabetes and heart disease.

• Type 2 diabetes increases the risk of heart disease.
• A diet rich in plant-based foods is known to help prevent these conditions.
• A recent large-scale study indicates that higher intake of phytosterols can reduce the risk of both diseases by approximately 8-9%.

Study highlights

Analyzing data from over 200,000 U.S. adults over 36 years, researchers found that those with diets high in phytosterols had significantly lower rates of developing cardiovascular issues and diabetes. Participants who consumed roughly 4-5 servings of vegetables, 2-3 servings of fruits, and nuts daily exhibited the greatest benefits.

How phytosterols work

Found in plant foods like unrefined oils, nuts, seeds, and legumes, phytosterols inhibit cholesterol absorption, reducing blood LDL cholesterol levels—a key factor in heart disease risk. They may also have anti-inflammatory effects and improve glucose metabolism.

Increasing intake

While dietary sources can modestly boost phytosterol levels, supplements are often necessary to reach levels associated with health benefits. Foods fortified with plant sterols can help, but they should not replace medications for managing cholesterol issues.

Conclusion

Evolving research indicates that incorporating phytosterol-rich foods into a balanced diet could be a simple, non-medical strategy to lower the risks of diabetes and cardiovascular disease, though further studies are needed to confirm these findings.

Note: The findings are preliminary and await peer-reviewed publication.