Phytosterols, do they lower cholesterol?

Phytosterols are essential components of plant cells used naturally through the diet for certain therapies

When used therapeutically, phytosterols can significantly reduce serum cholesterol concentrations, according to certain clinical meta-analyses, which indicate an approximately 10% reduction in low-density lipoproteins.

When phytosterols are consumed at a dose of 2 g/day, they may be a general dietary strategy for controlling cholesterol levels.

Plant oils, legumes, nuts, and seeds have relatively high concentrations of phytosterols, while cereals, fruits, and vegetables contain modest amounts of these compounds.

The multiple benefits of phytosterols

Although other health benefits have been attributed to phytosterols, this review published in the journal Nutrition and Dietary Supplements in 2010 focuses on their ability to control cholesterol.

Their mechanisms of action and the various types of phytosterols available to consumers are widely recognized.

• They are used as an anti-inflammatory supplement.
• In the long term, they reduce the risk of developing cancer.
• They definitely act as immune regulators.

Ultimately, there are many benefits to consuming whole plant foods, and from our point of view, they should be part of the daily diet.

The mechanism of action

The main mechanism of action of phytosterols is based on interference with cholesterol solubilization in intestinal micelles, thereby reducing its absorption.

Metabolic differences between cholesterol and phytosterols were first reported 80 years ago through a series of partial observations.

In these observations, phytosterols were essentially excluded from cholesterol absorption, which was the prevailing view on the subject at the time.

In subsequent years, the mechanisms proposed for the cholesterol-lowering properties of phytosterols focused on metabolic events shared by cholesterol and phytosterols, including intestinal solubility, cellular uptake, gene regulation, and interaction with digestive enzymes.

What is the effective dose?

Although consuming phytosterols at levels naturally found in food (2 g/day) may exert a slight cholesterol-lowering effect, a higher dose of phytosterols at therapeutic levels (more than 3 g/day) can significantly reduce serum LDL cholesterol.

Most reports agree that they reduce LDL cholesterol but have little effect on serum triglycerides or HDL cholesterol.

On the other hand, some studies have found that phytosterols reduced serum triglycerides, although this effect is sporadic and has not yet been supported by scientific evidence.

The impact of dose frequency (and timing) has also been examined, but the data are inconclusive. Some studies indicate that a single daily dose of phytosterols (2.5–3.2 g/day) at breakfast or lunch is sufficient to significantly reduce LDL cholesterol.

Combination therapies for lowering cholesterol

For people who cannot achieve their dietary phytosterol intake goal, there are certain effective cholesterol-lowering combinations.

Scientific literature and thousands of experiences have confirmed that a diet containing fruits and vegetables, omega-3s, and frequent exercise is the perfect solution.

Ultimately, having these types of solutions to protect the heart, promote healthy blood circulation, and control hypertension are goals shared by everyone, especially athletes, who need blood vessels free of cholesterol for spectacular pumps and, of course, to deliver key nutrients where they need to go—the muscles—when they are needed.

Source

• Nutrition and Dietary Supplements – 2010: Cholesterol-lowering phytosterols: factors affecting their use and efficacy