Healthy cholesterol levels are very important for our well-being. Unhealthy cholesterol levels can expose you to increased risks of heart disease. Typically, proper medication and lifestyle changes can keep your cholesterol levels in check. However, there are other alternatives that you can use to do the same, like adding plant sterol or phytosterols to your diet. Plant sterol is a natural substance that you can find in veggies, fruits, nuts, and grains. Foods with sterols and stanols can benefit your heart and overall well-being.

What you need to know:

What are phytosterols?
Food sources of phytosterols
Phytosterols benefits for your health
How do phytosterols help with cholesterol?
Safety and potential side effects of phytosterols

What are phytosterols?

Plant Sterols Sources

Phytosterols, or plant sterols, are plant-derived compounds similar to cholesterol. Its structure allows phytosterols to disrupt and minimize cholesterol absorption in our bodies. This interference results in cholesterol uptake, particularly LDL (bad) cholesterol, which contributes to heart diseases.

Phytosterols benefit your heart health by absorbing cholesterol in the gut, reducing the amount of cholesterol that enters the bloodstream. Therefore, consider consuming at least 2 grams of plant sterols daily.

While plant sterols are good for the majority, some people can experience a few side effects. they include:

Sudden diarrhea or excess fat in stools.
High plant sterol levels can expose some people to premature atherosclerosis.

Different types of phytosterols

Two main forms of phytosterols exist today. Here is a short list of them.

Plant Sterols

They are typically found in plant-derived stanols like vegetables, fruits, and legumes. You can find this form in supplements.

Stanol Esters

Stanol esters are made by mixing fatty acid and sterol. Esterification helps plant stanol to become more fat soluble.

Food sources of phytosterols

Oats - Phytosterols Source

If you want to consume a good amount of phytosterols to keep cholesterol at bay, here are the best food sources:

Fruits

Berries, citrus fruits, apples, and avocados are good sources of phytosterols.

Vegetables

Dark leafy greens, broccoli, Brussels sprouts, and cauliflower are rich in phytosterols.

Nuts and Seeds

Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds are excellent sources.

Whole Grains

Oats, brown rice, whole wheat, and barley contain phytosterols.

Legumes

Beans, lentils, and chickpeas are also good sources of phytosterols.

Phytosterols benefits for your health

Eating a decent amount of phytosterols benefits your health significantly! Let’s go over them below:

Antioxidant allies

Some phytosterols act as antioxidants, protecting your body against oxidative stress. Stress is linked to many diseases, like cardiovascular diseases, mental health conditions, and even cancer! The antioxidant activity of phytosterols aids in reducing the risk of these conditions and promotes healthy cellular growth.

Anti-inflammatory properties

Chronic inflammation is a symptom of diseases like diabetes and heart disease. Fortunately, phytosterols come to the rescue again. Phytosterols benefit chronic inflammation situations and promote overall health. By including phytosterol-rich foods in your diet, you can lower inflammation levels.

Cholesterol champion

Phytosterols are renowned for their cholesterol-lowering effects. They absorb healthy cholesterols from the intestines and prevent excessive cholesterol from entering the bloodstream. As a result, you can significantly decrease LDL cholesterol levels by incorporating phytosterols into your diet.

In people with sitosterolemia (excessive absorption of plant sterols), high plant sterol levels have been associated with an increased risk of premature atherosclerosis.

How do phytosterols help with cholesterol?

Avoid Junk Food

Several resources have proven that phytosterols have many therapeutic and medicinal values. However, phytosterols do not directly affect good cholesterol levels.

Plant sterols and phytosterols are biologically active products that efficiently decrease harmful cholesterol levels (LDL). Ideally, phytosterol should substitute for LDL deficiency and heart health. Make sure to consult with your doctor before integrating phytosterols into your diet.

Safety and potential side effects of phytosterols

Generally safe for most people, phytosterols can occasionally cause side effects, particularly when consumed in large amounts. These can include gastrointestinal issues such as diarrhea or constipation.

Phytosterols may impair the absorption of specific vitamins and antioxidants, necessitating careful dietary planning to ensure nutritional balance.

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