Plant sterols can block the absorption of cholesterol and are found in fruits, vegetables, nuts, seeds, legumes, and grains. They are often added to food to help reduce the risk of coronary heart disease, but consuming more than three grams per day may not increase their benefits. It is recommended to use other methods of cholesterol control in addition to plant sterols.
Plant sterols are phytochemicals found naturally in fruits, vegetables, and nuts. Other foods that are natural sources include seeds, legumes, and grains. Decades ago, researchers developed strong beliefs that plant sterols could block the absorption of some cholesterol in the small intestine. Since the body generally gets rid of cholesterol that it doesn’t absorb, these phytochemicals are thought to be helpful to people’s health.
Cholesterol is a fat-like substance that can be a danger to human health, but it is also essential. Cholesterol provides structure for human cells and is a building block for hormones. Therefore, it is important that people consume some cholesterol. However, excessive amounts are linked to problems such as coronary heart disease (CHD).
Many studies conducted over the years indicate that these phytochemicals may help lower total cholesterol and low-density lipoprotein (LDL) cholesterol. The problem with trying to get benefits from eating them naturally is that plant sterols tend to occur in small amounts in natural sources. It is estimated that, in Western diets, if these phytochemicals are not added to food, a person can only eat a few hundred milligrams per day. These low levels are not thought to be enough to have an impact on cholesterol absorption.
Therefore, plant sterols are often added to foods. This is done by extracting the phytochemicals from natural sources and modifying them so that they can be used in food processes that allow them to be added to other foods. In the European Union, for example, producers of soy salad dressings, milk, and beverages may add plant sterols to their products. Labeling regulations require a clear indication that these additives are contained in food.
In the United States, they can be found in butters, breads, and breakfast cereals. Products that contain added plant sterols may qualify for claims that they help reduce the risk of CHD. Any product wishing to make the claim must also meet requirements for low saturated fat, low cholesterol, and have less than a specified amount of fat per serving.
In general, it is believed that the cholesterol-lowering benefits begin when a person has consumed one gram of plant sterols. The benefits continue to increase up to three grams. It is believed that the cholesterol-lowering benefits are not increased by consuming more than three grams.
Consuming two or more grams per day for more than a month may reduce plasma carotenoid levels. There are some indications that these reductions can be prevented by eating five servings of green, yellow, and orange fruits and vegetables that may be packed with carotenoids, an important group of plant pigments. Other health problems related to plant sterols include risks of atherosclerosis and plaques that build up and lead to heart attacks or strokes.
In general, people are encouraged to use other methods of cholesterol control in addition to plant sterols. Rather than rely entirely on these additives, people are often advised to reduce the fat in their diets. In cases where cholesterol may already be elevated, a person may need statins or other cholesterol-lowering drugs.
Protect your devices with Threat Protection by NordVPN
