Source: Women's Health
Phytosterols are often added to foods and supplements to enhance heart health. These substances are known to reduce cholesterol absorption, hence lowering cholesterol levels. Regarding precisely how phytosterols can impact your health, research has produced contradictory results.
This article examines phytosterols in more detail, including what they are, which foods contain them, and the advantages and disadvantages of having them in your diet. A family of chemicals linked to cholesterol is known as phytosterols, commonly referred to as "plant sterols."
They naturally occur in a wide range of plants. They play a significant structural role in cell membranes, much like cholesterol. The most prevalent phytosterols originating from plants that you consume are campesterol, beta-sitosterol, and stigmasterol. They are naturally present in foods like nuts, seeds, vegetable oils, and some manufactured foods like margarine.
Phytosterols are frequently touted as a strategy to enhance heart health and lower blood levels of LDL (bad) cholesterol because they can prevent the absorption of cholesterol. However, compared to roughly 50% of cholesterol, only about 2% of the phytosterols included in food are thought to be absorbed by your body.
Sources of Food
Phytosterols are present in significant concentrations in many nutritious plant foods.
Nuts: hazelnuts, pistachios, macadamia nuts, almonds, cashews, and peanuts
Seeds: Pumpkin, sunflower, and watermelon seeds are examples of seeds.
Fruits: Fruits include bananas, apples, oranges, berries, pineapples, and apricots.
Vegetables: Artichokes, broccoli, green beans, cabbage, asparagus, sweet potatoes, celery, and cauliflower are some examples of vegetables.
Legumes: soybeans, adzuki beans, mung beans, chickpeas, lentils, and lentils
Oil: Olive oil, argan oil, canola oil, and sunflower oil
Because of this, some studies have revealed that vegans and vegetarians often ingest more phytosterols than those who follow nonvegetarian diets.
Similar to how the typical modern diet has about 2.5–5 times as many phytosterols as the Paleolithic hunter-gatherers' diet, which was abundant in plant foods like nuts and seeds. The majority of people now regularly consume additional phytosterols from refined vegetable oils and processed foods like margarine, whereas these ancient groups of people obtained sufficient amounts of phytosterols from plant-based meals.
For those who consume a lot of grains, cereal grains can be a useful source of phytosterols.
According to the broad consensus, taking at least 2 grams of phytosterols daily could dramatically lower LDL (bad) cholesterol levels. For comparison, a 3.5-ounce (100-gram) portion of sweet potatoes has 105 mg of phytosterols, 1 tablespoon (14 grams) of sunflower oil has 69 mg, and 1 cup (170 grams) of chickpeas has about 206 mg (3 trusted sources, 4 trusted sources).
Remember that margarine, processed vegetable oils, or phytosterol pills don't contain fibre or vitamins C, K, or A, which are additional healthy nutrients. So, if you want to increase your intake, it's easiest to just consume more whole foods that are rich in phytosterols.
May Reduce the Incidence of Some Malignancies
According to some data, phytosterols may reduce your risk of developing some cancers. According to human research, eating a lot of phytosterols may reduce your risk of developing stomach, lung, liver, breast, prostate, and ovarian cancer.
Similar findings from research conducted on animals and test tubes suggest that phytosterols may inhibit the formation and spread of malignancies. However, keep in mind that other factors, such as family history, physical activity, alcohol use, and tobacco use, that may contribute to the development of cancer were not taken into consideration in human research.
Additionally, numerous animal and test-tube experiments used quantities of highly concentrated phytosterols that were far higher than those found in nature. Therefore, more research is needed to determine how phytosterols may affect cancer growth in humans when consumed in normal amounts as part of a healthy diet.
Possible Side Effects
Although phytosterols may have several advantages, there are a few drawbacks to take into account.
1. This May Lead To More Plaque Formation
According to some studies, phytosterols may make it easier for plaque to form in your arteries, which can worsen the condition known as atherosclerosis.
Because of the potential for artery narrowing, your heart may have a harder time pumping blood throughout your body.
For those who suffer from sitosterolemia, a genetic disease, this is very important to note. Sitosterolemia increases the risk of heart disease and plaque accumulation by causing the body to absorb excessive levels of phytosterols into the bloodstream.
Research is still inconclusive. For example, earlier and more recent human and animal studies have discovered that increasing phytosterol intake is associated with an increased risk of atherosclerosis. Scientists discovered that it may increase blood flow by dilatation of blood vessels.
2. Implementing the Risk of Heart Disease
Although studies suggest that phytosterols may lower LDL (bad) cholesterol levels, conclusions on whether they can lower the risk of heart disease have been conflicting.
For instance, a 2007 study found no link between higher blood levels of phytosterols and an increased risk of heart disease. A 12-week study of 232 patients with high cholesterol also revealed that taking 3 grams of additional phytosterols in a low-fat spread every day did not affect markers of circulatory health.
On the other hand, several earlier studies have discovered a potential association between elevated blood levels of phytosterols and a higher risk of heart disease or a heart attack.
According to one study, having certain proteins that accelerate phytosterol absorption in the stomach may be genetically linked to an increased risk of heart disease in some people.
Bottom Line
Vegetables, fruits, legumes, and other foods include phytosterols, which have long been a staple of the human diet. Today, they are included in a variety of margarine types and other processed meals.
According to studies, consuming a lot of phytosterols may lower cholesterol levels and lessen the chance of developing some cancers.
However, studies on their other possible effects on heart health, such as how they promote plaque accumulation and heart disease, have produced contradictory results. Therefore, more study is required.
Written by Purnimaa Alagappan
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