Have you ever thought that the plants we eat, such as vegetables, fruits, and grains, can lower our cholesterol levels? It may seem a bit surprising, right? But it's true. Today we're going to talk about a special compound found in plants that is good for our bodies. This is what we call phytosterols .
What are these phytosterols?
Simply put, phytosterols are compounds that occur naturally in plants. Just like our bodies have cholesterol, plants also have these sterols. They are also called plant sterols or plant stanols . If you eat plants that contain these phytosterols as part of a healthy diet, it can help lower your cholesterol levels .
So, where are these phytosterols most abundant?
- Fruits and vegetables: Most fruits and vegetables contain these to some extent.
- Whole grains: Things like bran-rich rice, buckwheat, and oats.
- Nuts: Nuts like cashews, peanuts, and almonds.
- Some specialty products: Some milk, cheese, and margarine are fortified with phytosterols. These can also be taken as dietary supplements .
It's worth asking your doctor how phytosterols can help keep your heart healthy.
What do phytosterols really help with?
Most importantly, phytosterols help control your blood cholesterol levels . This can reduce the risk of serious conditions like cardiovascular disease , heart attack , or stroke .
Now let's look at what cholesterol is. Cholesterol is a waxy substance produced by our liver that travels in our blood. The body needs this cholesterol to build our cells, protect our nerves, and produce vitamins and hormones. However, the problem is when the bad cholesterol (LDL cholesterol) increases . It can build up in our blood vessels, clog them, and cause heart disease.
Imagine, this bad cholesterol does to our blood vessels like dirt accumulating inside a water pipe and gradually clogging it.
Phytosterols have other benefits. Some studies suggest that they may help prevent obesity , diabetes , and cancer . Some studies have also found that people who eat a diet rich in phytosterols may have a 20% lower risk of cancer. However, more research is needed on this.
There are two types of cholesterol, right?
Yes, there are two main types of cholesterol:
- Low-density lipoprotein cholesterol (LDL): This is what we call "bad" cholesterol . It clogs our blood vessels and is a major cause of heart disease.
- High-density lipoprotein cholesterol (HDL): This is called the "good" cholesterol . It protects blood vessels and helps prevent heart disease. Like a garbage collector, HDL cholesterol helps carry excess bad cholesterol from the body to the liver for removal.
How do these phytosterols work?
This happens in a very interesting way. The cellular structure of phytosterols, that is, the way they are made, is very similar to the cholesterol in our bodies. So, when we eat food, these phytosterols compete for the place where cholesterol is absorbed in the digestive system.
Simply put, when our intestines try to absorb cholesterol, phytosterols take its place. Then, the amount of cholesterol that can be absorbed by the body is reduced. The remaining cholesterol is excreted from the body as waste. This is how phytosterols reduce the cholesterol levels in our blood and improve health.
What are the types of phytosterols?
Researchers have identified more than 250 types of phytosterols. Some of the most talked about are:
- Beta-sitosterol
- Beta-sitostanol
- Campestanol
- Campesterol
- Stigmasterol
This may sound a bit scientific, but these all work like members of the same family.
Who is most likely to benefit from these phytosterols?
In fact, eating more foods rich in phytosterols is beneficial for most people. However, the following people may benefit most from eating a diet rich in phytosterols or taking a phytosterol supplement:
- For those with heart disease or a family history of heart disease .
- For people with high cholesterol levels , especially those with a hereditary high cholesterol condition (Familial Hypercholesterolemia - FH) that is difficult to control.
- For those who previously suffered from atherosclerosis , a condition in which cholesterol deposits in the blood vessels and clogs them.
Are there people who should not take phytosterols?
Yes, these are not the same for everyone. Phytosterols are not recommended for people with a rare genetic condition called Sitosterolemia . This condition causes excess cholesterol and plant sterols to accumulate in the body. This can put them at an increased risk of developing atherosclerosis.
Therefore, it's best to talk to a doctor or nutritionist to create a meal plan that's right for you.
What are the main benefits of phytosterols?
If you consume enough phytosterols along with a healthy, low-fat (especially saturated fat) and low-cholesterol diet , they are very effective in lowering cholesterol.
Studies have shown that consuming just 2 grams of phytosterols per day can reduce bad cholesterol (LDL) levels by between 8% and 10% .
Additionally, those taking cholesterol-lowering medications such as statins or the drug ezetimibe may also benefit from phytosterols.
Are there any risks or side effects from phytosterols?
Phytosterols are generally safe for healthy people. They do not stay in the body for long. They are also thought to have little effect on the absorption of fat-soluble vitamins such as vitamins A, D, E, and K.
But, most importantly, do not replace any medication prescribed by a doctor with phytosterols. If you are taking phytosterol supplements, read the label carefully for information about their ingredients and side effects. If you have any questions or concerns, talk to your doctor.
Are phytosterol supplements safe for children?
There hasn't been enough research done on the safety of phytosterol supplements for children, so it's important to talk to your child's doctor about giving phytosterols to your child, especially if they're at risk for heart disease.
How much phytosterol should you take per day?
According to the U.S. Food and Drug Administration (FDA), eating foods containing phytosterols may reduce the risk of heart disease. They recommend consuming at least 0.65 grams of phytosterols with each meal, twice a day (for a total of at least 1.3 grams per day) . This should also be part of a diet low in saturated fat and cholesterol.
Adults with high cholesterol levels may need more. The National Cholesterol Education Program (NCEP) recommends consuming 2 grams of phytosterols per day to protect against heart disease.
However, most people only consume between 160 and 500 milligrams of phytosterols per day. That's a very small fraction of the recommended amount. Therefore, to reach this goal, you need to eat phytosterol-enriched foods or take supplements. Your doctor can determine whether you need a phytosterol supplement.
What foods are high in phytosterols?
Some foods naturally contain small amounts of phytosterols. These include:
- Fruits (e.g. avocado, oranges)
- Legumes (e.g. chickpeas, peas, green beans, soy)
- Nuts (e.g. peanuts, almonds, walnuts)
- Vegetables (e.g. broccoli, cauliflower)
- Vegetable oil (especially sunflower oil, soybean oil, corn oil)
- Wheat germ
- Whole grains
Additionally, there are foods that have added phytosterols that can help you meet your daily goal. For example:
- Some types of bread
- Cereal and snack bars for breakfast
- Some types of cheese
- Chocolate (limited)
- Some fruit juices
- Low-fat cheese spread
- Margarines (especially those labeled "plant sterol enriched")
- Milk
- Salad dressing
- Yogurt
But one thing to keep in mind: Some foods with added phytosterols may be high in sugar or calories. Therefore, it is important to talk to a doctor or nutritionist to create a healthy eating plan.
Your doctor may also recommend that you take phytosterols as dietary supplements in the form of tablets or capsules. If you are taking other medications, be sure to talk to your doctor about these supplements.
Finally, things to remember
The best first step to lowering cholesterol is to eat a heart-healthy diet. That means:
- Replace unhealthy fats (trans fats and saturated fats) with healthy fats (monounsaturated fats and polyunsaturated fats).
- Eat more fiber-rich foods like fresh fruits, vegetables, whole grains, and legumes.
Additionally, talk to your doctor about including foods with added phytosterols in your diet or taking a phytosterol supplement to help protect your heart health . It's always wise to follow your doctor's advice.
` Phytosterols, cholesterol, heart health, plant sterols, LDL cholesterol, HDL cholesterol, nutrition
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