Phytosterols: what they are and how to take them

Plant sterols or phytosterols are something like cholesterol from plants.since they present a structure similar to that of human and animal cholesterol.

include two families of compounds: the phytosterols as such and the phytostanols, which are their saturated derivatives. Sitosterol, campesterol and stigmasterol together constitute 95-98% of the 25 identifiable phytosterols in plant extracts.

What are phytosterols used for?

The interesting thing is that the ingestion of these substances helps to control and even reduce the level of “bad” cholesterol.

Its ability to reduce cholesterol levels has been known since the fifties, but in the nineties it was observed that from amounts somewhat less than one gram per day, they reduced cholesterol levels.

Today it is known that phytosterols produce a decrease in total plasma cholesterol and LDL cholesterol, or “bad” cholesterol, without changing the levels of HDL cholesterol, or “good” cholesterol.

How do phytosterols act in our body?

For cholesterol to be absorbed in the intestine, it must first bind to acids and bile salts.

As the chemical structure of phytosterols is similar to that of cholesterol, both compounds compete in binding to bile acids. So if the bile acids are bound by phytosterols, cholesterol is not absorbed.

Do they regulate the absorption of cholesterol?

Yes, but given the complexity of the process of intestinal cholesterol absorption, it is difficult to quantify to what extent. It is estimated that the average cholesterol absorption is 45% of the total ingested.

consuming phytosterols in high quantities, it has been pointed out that this percentage it can go down to about 25%.

And can phytosterols also lower cholesterol levels?

Recent studies have shown that the intake of 0.8 to 2 grams per day of phytostanols and 1.3 grams of phytosterols per day reduces plasma cholesterol by around 10%as long as they are consumed daily, for a long time and as part of a balanced diet.

Do they influence other aspects of health?

Although the cholesterol-lowering effect is the best known and scientifically proven, phytosterols they also appear to be useful in the prevention of benign prostatic hyperplasia.

Some studies also attribute properties to them in the prevention of inflammations, tumors and infections.

What is the recommended daily amount of phytosterols?

Studies indicate that starting at 0.8 grams a day, cholesterol levels begin to drop. It has been observed that this effect increases ingesting up to about 3 grams per day.

But it is not advisable to try to obtain from food higher amounts because stop producing a positive effect on cholesterol levels.

What is the best way to take them?

The least advisable option is to choose superfluous fortified foods in a healthy diet, such as pastries or margarine.

It is interesting to promote an essentially vegetable diet and to consult with a professional the convenience of consuming basic enriched foods.

What are the best sources of phytosterols?

They are naturally present in:

vegetable oilsespecially virgin olivenuts such as peanuts, cashews and almondsSesame seedslegumeswhole grainsparticularly in rice bran.

Health and olive oil: are they your phytosterols?

Recent works attribute the beneficial effects on cardiovascular health derived from the consumption of “virgin” or “extra virgin” olive oil to its phytosterols.

are being made andstudies to demonstrate the different effects of “virgin” or “extra virgin” (with phytosterols) and refined (without phytosterols).

Is it necessary to take products with added phytosterols?

It is estimated that average consumption of these substances is about 20 to 50 mg of stanols and 150 to 400 mg of sterols per day, amounts far from the recommended 2 grams by the health authorities of the United States.

For this reason, in recent years, products with added phytosterols have appeared that are presented as effective in reducing cholesterol.

The European Commission has authorized its use in yellow margarines, salad dressings, milk, fermented milk, yogurt and cheese, soy drinks and spicy sauces.as long as the servings do not exceed 3 grams (if one serving per day is consumed) or 1 gram (if three servings are consumed per day).

However, some experts warn that many unanswered questions remain about the effect of the phytosterols added to food and advise that while this knowledge is not completed, they should be obtained from natural foods.

Contraindications and precautions: what should the labeling of cholesterol-lowering products indicate?

The label must warn that the product must be part of a balanced dietwhich is intended for people who wish to reduce cholesterol, who people on drug treatment should consume it under medical supervisionand which may not be appropriate for pregnant women, lactating mothers and children.

Does its consumption have side effects?

May reduce the absorption of vitamins and antioxidants fat-soluble, such as beta-carotene, lycopene, and vitamin E.

When you stop eating foods with added phytosterols, cholesterol levels often rise again. Therefore, it is advisable to be moderate in its consumption.

Can you follow a more lax diet and compensate it with added phytosterols?

This is not an adequate approach to the question, since It is a mistake to believe that with the new functional foodswhich appear endlessly on the market, It is valid not to worry about what you eat.

The diet must continue to provide all the nutrients in the necessary proportions and quantities.