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Plant sterols or phytosterols are found naturally in vegetable oils and several fruits.
Plant sterols were initially discovered to have cholesterol-lowering properties in the 1950s when they were extracted from vegetable fats or oils and pine trees and tested for efficacy.
- Plant sterols are preferentially absorbed by the intestines in place of cholesterol, decreasing cholesterol levels in the body.
- The mechanism is not clearly understood; however, it is believed that, because plant sterols are structurally similar to cholesterol, so they interfere with intestinal absorption of cholesterol.
According to research, plant sterol-enriched diets, when combined with statins, have an even higher influence on decreasing “bad” or low-density lipoprotein (LDL) cholesterol levels. Higher levels of blood LDL cholesterol levels are noted to increase the risk of coronary heart disease.
What are plant sterols?
Plant sterols or phytosterols are found naturally in vegetable oils and several fruits, vegetables, nuts, seeds, legumes, and grains. Sterols are essential components of plant cell membranes.
More than 200 sterols and stanols have been identified among which the most common are:
- Beta-sitosterol
- Stigmasterol
- Campesterol
Plant sterol content chart
Soybeans, mature seeds, raw
½ cup
149
Peas, green, mature seeds, raw
½ cup
113
Sesame oil
1 tablespoon (14 grams)
118
Kidney beans, mature seeds, raw
½ cup
117
Pistachio nuts
1 ounce (49 kernels)
61
Safflower oil
1 tablespoon (14 grams)
60
Lentils, pink or red, mature seeds, raw
½ cup
54
Cashew nuts
1 ounce
45
Soybeans, green, cooked, boiled
½ cup
45
Cottonseed oil
1 tablespoon (14 grams)
44
Orange, raw
1 fruit
34
Macadamia nuts
1 ounce (10 to 12 kernels)
33
Almonds, blanched
1 ounce
32
Olive oil
1 tablespoon (14 grams)
30
Banana, raw
1 large
24
Brussels sprouts, raw
1 cup
21
It is recommended to eat two to three grams of plant sterols per day from plant sterol-enriched foods to decrease low-density lipoprotein cholesterol. Consuming more than this quantity will mostly cause no harm but will not provide you with any additional advantages.
QUESTION
What is cholesterol?
See Answer
How effective are plant sterols in lowering cholesterol?
Sterol-rich vegetables will reduce the risk of cardiovascular diseases, especially if you have high levels of low-density lipoprotein cholesterol. People who have familial hypercholesterolemia or diabetes should eat meals high in plant sterols.
You may not get the required number of sterols through diet, so sterol supplements are given along with other cholesterol-lowering drugs. However, you should not substitute cholesterol-lowering medications with plant sterols, so continue to take cholesterol-lowering medication if you do so.
Most studies regarding plant sterol are underway (began less than a year back). No trials have shown therapeutic advantages of plant sterols, such as decreasing heart attacks and strokes or avoiding mortality, when compared to standard medical treatment to lower cholesterol levels.
What are the possible side effects of plant sterols?
According to current research, phytosterol supplements are reasonably safe and well-tolerated. The side effects caused by plant sterols will go away on their own as your body adjusts to the supplement.
Most of the side effects of plant sterols are mild and may include:
- Nausea
- Heartburn
- Constipation
- Upset stomach
- Flatulence
- Discoloration of stools
Higher phytosterol dosages are linked to a higher risk of adverse effects. Lowering the dosage typically alleviates the undesirable effects.
Contraindication of plant sterols
Plant sterols are contraindicated in the following conditions:
- Phytosterolemia: A rare genetic disorder where there is an excessive buildup of fat in blood and tissues.
- Contraindicated in children: Phytosterol is administered to children only if they are diagnosed with familial hypercholesterolemia.
- Pregnancy
- Breastfeeding
Plant sterol supplements are available in pill and gelcap forms online and over-the-counter. They should be taken before your main meal of the day or in lesser dosages before each meal. They should only be taken on the advice of your doctor.
