Plant Sterols

Phytosterols are plant sterols structurally similar to cholesterol that act in the intestine to lower cholesterol absorption. The term phytosterols covers plant sterols and plant stanols. Plant sterols are naturally occurring substances present in the diet principally as minor components of vegetable oils. Plant stanols, occurring in nature at a lower level, are hydrogenation compounds of the respective plant sterols. Plant sterols and their hydrogenated forms, stanols, have attracted much attention because of their benefits to human health in reducing serum and LDL cholesterol levels, with vegetable oil processing being their major source in several food products currently sold. The predominant forms of plant sterol end products are sitosterol, stigmasterol, campesterol and brassicasterol (in brassica).Sterols are present in both plants as well as animals. Animal sterols are nothing but cholesterol, while plant sterols or phytosterols are plant versions of cholesterol. They are compounds found naturally in the cell walls of plants and are present in small amounts on all kinds of fruits, vegetables, grains, legumes, nuts, seeds, etc.

Special Precautions of Plant Sterols

Over 80 studies conducted have shown no signs of any side effects when plant sterols are taken in appropriate amounts. However, when taken in high doses, certain mild side effects are seen to have occurred. The different side effects are:

• Heartburn
• Indigestion
• Nausea
• Diarrhea
• Constipation
• Erectile Dysfunction or Impotence
• Decreased sex drive

The benefits of Plant Sterols are

• Studies suggest that plant sterols may help keep cholesterol in check by inhibiting the intestines' absorption of cholesterol. In doing so, plant sterols help to reduce circulating levels of cholesterol and lower your levels of LDL ("bad") cholesterol.

List of Foods (with High Phytosterol) That Help Lower Serum Cholesterol

In the following table is a list of foods high/low in phytosterols. Generally, oils have high phytosterol content where as vegetables and fruits have lower content. The phytosterol content presented below is the sum of beta sitosterol, campesterol, and stigmasterol.

Phytosterol food sources	Total phytosterol content (mg/100g)
Oils
Rice bran	1055
Corn	952
Wheat germ	553
Flax seed	338
Cottonseed	327
Soybean	221
Peanut	206
Olive	176
Coconut	91
Palm	49
Vegetables
Beet root	25
Brussels sprout	24
Cauliflower	18
Onion	15
Carrot	12
Cabbage	11
Yam	10
Fruits
Orange	24
Banana	16
Apple	12
Cherry	12
Peach	10
Pear	8
Nuts
Cashew	158
Almond	143
Pecan	108
Pistachio	108
Walnut	108
Legumes
Pea	135
Kidney bean	127
Broad bean	124

Medical Disclaimer

This information is not meant to be substituted for medical advice. Always consult a medical professional regarding any medical problems and before undertaking any treatment or dietary changes.