Plant sterols foods
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Plant Sterols in Foods: Benefits and Sources
Introduction to Plant Sterols
Plant sterols, also known as phytosterols, are naturally occurring compounds found in plant-based foods. They have a chemical structure similar to cholesterol but differ by having an extra methyl or ethyl group. This structural difference allows plant sterols to reduce cholesterol absorption in the human body, thereby lowering circulating cholesterol levels.
Cholesterol-Lowering Effects of Plant Sterols
Mechanism of Action
Plant sterols interfere with the micellar solubilization of cholesterol in the intestinal lumen, which reduces cholesterol absorption. This effect is marginally absorbed by enterocytes, leading to negligible increases in circulating levels of plant sterols. The reduction in cholesterol absorption results in lower serum cholesterol levels, particularly low-density lipoprotein (LDL) cholesterol.
Efficacy in Hypercholesterolemia
Numerous studies have demonstrated the efficacy of plant sterol-enriched foods in lowering LDL cholesterol. A meta-analysis of randomized controlled studies found that consuming plant sterol-enriched foods reduced total cholesterol by 5.9% and LDL cholesterol by 8.5% on average. Another systematic review concluded that plant sterols could reduce LDL cholesterol by an average of 12.14 mg/dL, with higher efficacy observed in individuals with elevated baseline LDL levels and those consuming more than 2 grams of plant sterols per day.
Comparison with Other Treatments
Plant sterols are effective as both primary and tertiary prevention measures for hypercholesterolemia. They can be used alone or in combination with other treatments such as statins. The cholesterol-lowering effect of plant sterols is comparable to doubling the dose of statins, making them a valuable adjunct to pharmacological treatments .
Sources of Plant Sterols in Foods
Naturally Occurring Plant Sterols
All plant-based foods contain some amount of plant sterols. Vegetables and fruits commonly consumed in Sweden, for example, have been found to contain plant sterols, with the highest concentrations in broccoli, Brussels sprouts, cauliflower, and olives. Fruits like oranges and passion fruits also have significant amounts of plant sterols.
Enriched Foods and Supplements
Functional foods enriched with plant sterols have been developed to enhance their cholesterol-lowering effects. These include spreads, juices, milk, yogurt, cheese, and even baked goods like croissants and muffins. The first functional food product enriched with plant stanol esters, Benecol spread, was introduced in 1995 and has since been followed by many other products globally.
Plant-Based Beverages
Recent studies have shown that plant-based beverages, such as milk alternatives and fresh fruit juices, can be good sources of plant sterols. These beverages contain significant amounts of β-sitosterol-β-d-glucoside, a type of plant sterol, making them a low-fat option for increasing plant sterol intake.
Dietary Intake and Regional Variations
The average human consumption of plant sterols ranges from 150 to 350 mg/day, with higher intakes observed in vegetarians. In Poland, for instance, the median intake of plant sterols is 255.96 mg/day, with cereals, fats, vegetables, and fruits being the primary sources. Canola oil, white bread, and soft margarine are particularly rich in plant sterols in the Polish diet.
Conclusion
Plant sterols are effective, natural agents for lowering LDL cholesterol and can be found in a variety of plant-based foods and enriched products. Their inclusion in the diet, either through natural sources or fortified foods, offers a safe and effective strategy for managing hypercholesterolemia and reducing the risk of coronary heart disease.
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