Plant sterols or phytosterols are natural compounds present in the cell membranes of plants. They are structurally similar to cholesterol that circulates in the blood, but unlike cholesterol, plant sterols possess powerful health-benefiting traits, particularly in enhancing heart health by lowering cholesterol levels.
Read this article to learn more about plant sterols, their health benefits, uses, and possible side effects.
What Are Plant Sterols?
Plant sterols are a group of elements that resemble cholesterol in their chemical structure. They are found in minute quantities in several fruits, vegetables, nuts, seeds, legumes, and vegetable oils.
Also Read: Cholesterol: Is It Good Or Bad?
Types of phytosterols
Research has discovered more than 250 different types of plant sterols, and the most commonly used ones include:
Beta-sitosterol.
Beta-sitostanol.
Campestanol.
Campesterol.
Stigmasterol.
These bioactive compounds help lower cholesterol absorption in the intestines, making them especially beneficial for people concerned about heart health.
Health Benefits of Plant Sterols
Lowers LDL (Bad) Cholesterol
Plant sterols are best known for their cholesterol-lowering effect. They block the absorption of dietary cholesterol in the small intestine, reducing LDL cholesterol levels by up to 10–15% when consumed regularly in adequate amounts, usually around 2 grams per day.
Prevents Heart Disease
Plant sterols diminish bad cholesterol levels remarkably, thus augmenting heart health and reducing the risk of atherosclerosis and heart disease. They are available as supplements and are added as part of a heart-healthy diet regimen.
Supports Prostate Health
Beta-sitosterol, a type of plant sterol, is often used in supplements to manage symptoms of benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate.
Anti-Inflammatory / Antioxidant Effects
Several pieces of evidence have revealed that plant sterols may help ease inflammation and fight oxidative stress. Thereby lowers the risk of developing chronic disease conditions like diabetes, obesity, and certain cancers. Additionally, studies disclosed that diet regimens packed with phytosterols can reduce the risk of cancer by 20%.
Also Read:5 Must Must-Have Phytonutrients In Your Diet Regimen For Amazing Health -Infographic
Uses of Plant Sterols
Plant sterols can be consumed through natural food sources or fortified food products. Some of the common uses:
Fortified Foods
Orange juice
Yogurt
Cereals
Dietary Supplements
Plant sterols are also available as capsules or tablets, often manufactured and sold for:
- Maintain lipid profile under control
- Improve Prostate Health
- Support heart function
- Skincare
Thanks to their anti-inflammatory properties, plant sterols are included in skincare products for their natural soothing effects and help ease irritated or dry skin.
Side Effects
While plant sterols are generally considered safe for most people, there are some potential side effects. Some people may experience:
Nausea
Diarrhea
These symptoms are usually mild and may settle by modifying the dosage.
Excess intake of plant sterols may slightly reduce the absorption of fat-soluble vitamins like vitamin A, D, E, and K, as well as carotenoids (like beta-carotene).
People with sitosterolemia (a rare inherited condition) should avoid plant sterol supplements, as their bodies absorb too much sterol, which can increase the risk of heart disease.
Plant sterols are potentially especially for people with high cholesterol levels. Healthy individuals or those with low cholesterol may not experience significant benefits.
Natural Sources of Plant Sterols
Wheat germ oil
Sesame seeds
Sunflower seeds
Soybeans
Peanuts
Olive oil
Fruits
Legumes
Note: To reach the recommended 2 grams/day for cholesterol-lowering effects, fortified products or supplements are often required.
Conclusion
Plant sterols are a powerful, natural solution in reducing high cholesterol and optimising heart health. These compounds are potentially effective in impeding cholesterol absorption, which makes them beneficial for those managing cardiovascular risk. However, they are not a substitute for a healthy lifestyle. A balanced diet, regular physical activity, and avoiding smoking or excessive alcohol are key factors for sustaining long-term well-being.
Frequently Asked Questions
Are Plant Sterols The Same As Cholesterol?
No, though they are structurally similar, plant sterols are found in plants and help lower cholesterol levels, unlike animal-derived cholesterol.
Can I Get Enough Plant Sterols From Food Alone?
It is hard to get a therapeutic dose from diet alone; hence, complementing through fortified foods or supplements may help you meet the demand.
Who Should Avoid Plant Sterol Supplements?
People with sitosterolemia or those on certain cholesterol-lowering medications should consult a doctor before use.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Plant Sterols and Plant Stanols in Cholesterol Management and Cardiovascular Prevention
Fotios Barkas 1,*, Eirini Bathrellou 2, Tzortzis Nomikos 2, Demosthenes Panagiotakos 2, Evangelos Liberopoulos 3, Meropi D Kontogianni
https://pmc.ncbi.nlm.nih.gov/articles/PMC10343346/
Plant-based sterols and stanols in health & disease: “Consequences of human development in a plant-based environment?”
Baumgartner S, Vanmierlo T.p, Lütjohann D. , Calkins K.L., Burrin D.G. e
Guthrie G. e
https://www.sciencedirect.com/science/article/pii/S0163782718300511
