Foods with sterols and stanols
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Foods with Sterols and Stanols: Benefits and Sources
Introduction to Plant Sterols and Stanols
Plant sterols and stanols are naturally occurring substances found in small amounts in many fruits, vegetables, grains, and other plant-based foods. They are structurally similar to cholesterol and can help lower low-density lipoprotein (LDL) cholesterol levels by reducing cholesterol absorption in the intestines . This article explores the benefits of consuming foods enriched with plant sterols and stanols and identifies common dietary sources.
Cholesterol-Lowering Benefits
Mechanism of Action
Plant sterols and stanols lower LDL cholesterol by inhibiting the absorption of cholesterol in the intestines. This process involves changes in micellar composition and possibly influences cellular cholesterol metabolism within intestinal cells. The reduction in cholesterol absorption leads to a decrease in plasma LDL cholesterol levels by approximately 10-15% when consumed at recommended doses of 2-3 grams per day .
Efficacy in Different Forms
Research indicates that plant sterols and stanols are effective in various forms, including enriched foods and supplements. Both forms have been shown to lower LDL cholesterol levels significantly, with no substantial difference in efficacy between food-based and supplement-based approaches. This makes them versatile options for individuals looking to manage their cholesterol levels through diet.
Safety and Long-Term Use
Long-term consumption of plant sterols and stanols has been shown to be safe, with no adverse effects on neurocognitive functioning or mood. Additionally, extensive toxicological evaluations have not revealed any harmful side effects, making these compounds a safe addition to a cholesterol-lowering diet.
Dietary Sources of Plant Sterols and Stanols
Naturally Occurring Sources
Plant sterols and stanols are found in small amounts in a variety of plant-based foods. Common sources include:
- Fruits and vegetables
- Nuts and seeds
- Whole grains
- Legumes
The average daily intake of plant sterols from a typical diet is estimated to be around 150-350 mg, with vegetarians often consuming higher amounts.
Enriched Foods
To achieve the cholesterol-lowering benefits, many functional foods are enriched with plant sterols and stanols. These foods include:
- Margarines and spreads: The first functional food product enriched with plant stanol esters was Benecol spread, introduced in 1995.
- Yogurt: Plant sterol- and stanol-enriched yogurts are widely available and recommended as part of a dietary strategy to manage hypercholesterolemia.
- Other fortified foods: Various other food products, such as milk, cheese, and juices, are also available with added plant sterols and stanols.
Conclusion
Incorporating plant sterols and stanols into the diet is an effective and safe strategy for lowering LDL cholesterol levels and managing cardiovascular risk. These compounds can be consumed through naturally occurring sources or enriched functional foods, providing flexibility for individuals seeking to improve their heart health through dietary means.
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