What Are Plant Sterols?

Plant sterols, also known as phytosterols, are naturally occurring compounds found in plants. They are structurally similar to cholesterol in animals and are sometimes referred to as "plant cholesterol". However, plant sterols have been found to have cholesterol-lowering benefits and are often added to foods and supplements to promote cardiovascular health.

How Do Plant Sterols Work?

Plant sterols work by blocking the absorption of cholesterol in the small intestine. When they are consumed, they compete with cholesterol for absorption and ultimately reduce the amount of cholesterol that is able to enter the bloodstream. This mechanism of action has been shown to be effective in reducing LDL ("bad") cholesterol levels in the blood, which is a major risk factor for heart disease.

Which Foods Contain Plant Sterols?

Plant sterols are naturally found in a variety of plant-based foods such as fruits, vegetables, nuts, seeds, and legumes. However, the amount of plant sterols in these foods is relatively low, with levels ranging from 4 to 260 mg per 100 grams of food. Therefore, it is difficult to consume enough plant sterols from dietary sources alone to achieve cholesterol-lowering benefits.

Plant Sterols and Cholesterol-Lowering Supplements

To increase consumption of plant sterols, manufacturers have developed supplements and functional foods that are fortified with plant sterols. These products typically contain 0.8 to 3 grams of plant sterols per serving and have been shown to be effective in reducing LDL cholesterol levels by 7 to 10 percent when consumed daily. However, it is important to note that these products should not be used as a replacement for healthy eating and lifestyle habits that can also help to improve cholesterol levels and overall cardiovascular health.

Conclusion

Plant sterols are natural compounds found in plants that have cholesterol-lowering benefits when consumed in sufficient amounts. While they can be found in certain foods, supplementation may be necessary to achieve therapeutic levels to promote cardiovascular health. As with any supplement or dietary intervention, it is important to consult with a healthcare provider before use, especially if you are taking any medications or have a medical condition.