With heart disease remaining the leading cause of death for both men and women in the United States, researchers and doctors are constantly searching for new treatments and breakthroughs to combat this deadly disease. While phytosterols are not a new discovery, recent research has shed new light on the possible cholesterol-lowering power of these plant-derived compounds.
Basics
Phytosterols, also called plant sterols and stanols, are naturally-occuring parts of plant cell membranes. They're found in small amounts in produce, nuts, seeds, legumes and other plant foods containing fats or oils. The chemical structure of phytosterols is almost identical to cholesterol, and your body processes them in the same way, according to Medical News Today. There are over 60 types of phytosterols, the most common being beta-sitosterol.
Cholesterol
While phytosterols are structurally similar to cholesterol, they cannot be absorbed by the human body. When sterols are eaten with cholesterol, they compete for absorption and transportation through the body, thereby helping to reduce the amount of cholesterol you absorb, according to Washington University in St. Louis. Consumed regularly as part of a healthy diet, plant sterols and stanols can reduce your levels of "bad" LDL cholesterol by six to 15 percent without lowering "good" HDL cholesterol.
Sources
Small quantities of plant sterols and stanols are found in a number of foods including vegetables, fruits, nuts, seeds, cereals, vegetable oils and legumes. Some packaged foods are also enriched with greater amounts of phytosterols, most notably certain types of margarine, salad dressing and mayonnaise. Phytosterols are even sold commercially as supplements, although you should follow your doctor's advice about the appropriate source and dosage of sterols for your needs.
Intake
According to the Cleveland Clinic, a daily intake of 2 to 3 g of plant sterols has been shown to be effective at lowering cholesterol; 2 to 4 Tbsp. of sterol-enriched margarine can help you meet the minimum recommended dosage. If you're taking phytosterols for their cholesterol-lowering benefits, try to eat them at least twice a day; plant sterols must be consumed continuously to block cholesterol absorption.
Considerations
If you're considering adding phytosterols to your diet, speak with your doctor about their benefits and possible side effects. Plant sterols may not be appropriate for children and pregnant women, according to the American Heart Association. Sterols may lower you levels of important antioxidants such as beta-carotene and lycopene so don't use supplements or sterol-fortified foods without first consulting a health professional on whether they're appropriate and safe for you.
