Plant Sterols to Reduce Cholesterol

What are Plant Sterols?

Plant sterols are an essential substance created by plant cells that have a very similar molecular cell structure to human and animal cholesterol. They carry out very similar functions in plants that cholesterol does in our bodies. They take the place of cholesterol in some instances, and keep cholesterol from carrying out its normal functions.

When you include plant sterols in your diet, the plant sterol cells compete with the cholesterol in the body for their normal functions. Cholesterol is inhibited from being absorbed in the intestines and other places in the body, as well as inhibited from being created in the liver. Unabsorbed cholesterol is then simply shed from the body as waste.

Including plant sterols in your diet may be easier than you thought. Plant sterols are found in foods that contain a lot of vegetable oils, such as nuts, seeds, sterol-fortified margarine, vegetable-based cooking oils and some salad dressings. They can also be found in fruits, vegetables, cereal and legumes. Simply by including these foods in your diet, you can benefit from the plant sterols.

Researchers have found that to reap the maximum benefits of taking plant sterols, you only need to get about 2 to 3 g per day. The average person consumes 250 mg a day in his regular diet, but the rest should be supplemented. You can get the 2 to 3 g by adding 2 tbsp. of a sterol-fortified oil or spread each day.

Plant sterols may also inhibit the body's absorption of fat-soluble vitamins and beta carotene. Therefore, it is not recommended that children or nursing mothers ingest large amounts of plant sterols. Also, it's important to not overdo the use of the oils and spreads, as it adds calories to your diet. Those who are overweight or looking to lose weight may want to find alternative ways to include the plant sterols in their diet. Always speak with a physician before beginning any new herbal regimen.