Cholesterol is a fatty substance that circulates in your blood in a complex with protein. The body needs cholesterol for many processes, such as maintaining cell membranes and producing certain hormones. But if your cholesterol level is too high, you are at risk for coronary artery disease, heart attack and stroke. Consuming foods high in beta-sitosterol or taking beta-sitosterol supplements may help you lower your cholesterol and reduce your risk of serious health consequences. Consult your doctor to determine if this is a good strategy for your situation.
What is Beta-Sitosterol?
Beta-sitosterol is a compound called phytosterol, a fatty substance very similar to cholesterol. It is found in plant-based foods. When consumed as part of your diet, beta-sitosterol inhibits absorption of cholesterol. It does this by competing with cholesterol for uptake by the intestines, reducing intake of cholesterol by as much as 30 to 40 percent, according to the Linus Pauling Institute. In addition, consumption of beta-sitosterol and other phytosterols lowers your production of low-density lipoprotein, or LDL, often called bad cholesterol.
Evidence
Several large studies indicate that phytosterols such as beta-sitosterol effectively lower blood cholesterol and improve the outlook for heart health. For example, in 2000, Dr. Malcolm Law published a review in the "British Medical Journal" of 18 clinical trials with phytosterols as a possible strategy to lower LDL cholesterol. He reported that 2 g of these compounds daily lowered blood cholesterol in trial participants of all ages, resulting in an average 25 percent reduction in their risk of heart disease.
Food Sources
Beta-sitosterol is found in many plants, but the richest sources are wheat germ, flax seeds, peanuts, corn oil and pumpkin seeds. The compound is also provided by wheat bran, the outer covering of the wheat grain, and soybeans. Products derived from soybeans such as tofu, soy milk and other soy-based beverages and Asian products made from soybeans such as miso and natto also provide beta-sitosterol.
Fortified Foods and Supplements
You can find margarine, salad dressing, mayonnaise fortified with beta-sitosterol or other phytosterols. Some low-fat foods such as yogurt, milk and cheese contain phytosterol that has been chemically modified to keep it in suspension. Beta-sitosterol supplements are also available in the form of gel capsules. Each capsule usually contains .5 g. The recommended daily dose is 2 g, taken in divided doses with meals. Beta-sitosterol supplements are generally considered safe. Consult your doctor to determine if adding these supplements to your regimen is advisable for you.
