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The Best Phytosterols

Phytosterols, or plant sterols, play a role similar to cholesterol in the human body. As the name suggests, phytosterols come from plant sources, while cholesterols occur in animals and humans. There is evidence that consuming phytosterols can reduce overall cholesterol levels and may play a role in reducing the risk of heart disease.

  1. What are Sterols?

    • Sterols are compounds that occur naturally in plants (phytosterols) and animals (zoosterols, including cholesterol). They are an important part of the human diet because they make up cell membranes and are critical to cell function. However, high levels of cholesterol, especially LDL, is linked with increased incidence of heart disease and other diseases.

    What are Phytosterols?

    • Phytosterols are found in small quantities (less than 1/2g per day) in the typical western diet. It is thought that our prehistoric ancestors consumed more than double that amount. Phytosterols perform the same crucial cell functions as cholesterol without the potentially negative effects on the heart. Phytosterols are not well absorbed by the body, so it takes a comparatively large intake of phytosterols to significantly impact blood levels.

    How Can Phytosterols Lower Your Risk for Heart Disease?

    • Simply put, phytosterols lower the body's absorption of cholesterol in the gastrointestinal tract. Since all sterols perform the same basic cellular functions, they compete with one another for presence in the bloodstream. The higher the presence of phytosterols in the GI tract, the lower the absorption of potentially harmful cholesterol.

    How Can You Add Phytosterols to Your Diet?

    • The best dietary sources of phytosterols are wheat germ (197mg per serving) and vegetable oils such as corn oil, canola oil and sesame oil (92 to 119mg per serving). You can also get phytosterols in lesser amounts from nuts, such as peanuts, macadamia nuts and almonds; whole grains such as brown rice and whole wheat; seeds such as sesame seeds and sunflower seeds; soybeans; flours; and fruits and vegetables. The U.S. Department of Health and Human Services' DASH diet, which is rich in these sources, was shown in a Washington University School of Medicine study to significantly reduce bad cholesterol.

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