Flax As a Source of Plant Sterols

Benefits

• Plant sterols occur naturally in many plant-based foods, including fruits, vegetables, nuts, seeds and legumes. According to the Cleveland Clinic, adding plant sterols to your daily diet can reduce your risk of heart disease. When plant sterols are consumed, they block cholesterol's absorption in the small intestine. As a result, LDL cholesterol is reduced and the cardiovascular system becomes healthier and more effective.

Sources of Flax

• Edible flax is available in seed and oil form. According to Harvard Health Publications, both forms provide heart-healthy benefits. Although flaxseed oil contains a slightly higher amount of omega-3 fats, it does not provide any fiber. Flax seed, on the other hand, does provide fiber and lignans, which may help reduce your risk of cancer. However, flax seeds should be ground before consumption.

Recommended Daily Allowance

• The Cleveland Clinic recommends two to three grams of plant sterols per day to reap its health benefits. However, this entire amount does not need to come strictly from flax. Additional sources that are high in plant sterols include lettuce, asparagus, potatoes, cauliflower, tomatoes, oranges, grapefruit, figs, bananas, apples, ground cloves, dried oregano, peas, kidney beans, sunflower seeds, wheat germ oil, olive oil and most types of nuts.