Beat Cholesterol with Phytosterols
- CJ
- Mar 20, 2020
- 2 min read
Soy and psyllium husk have been recommended for reducing cholesterol because of nutrients such as protein and fiber. In addition, these excellent plant foods also contain phytosterols, which are scientifically proven to help lower cholesterol.
What are phytosterols and how do they benefit us?
Phytosterols and Cholesterol
Phytosterols and plant sterols that are similar to cholesterol in structure and function.
There are two types of phytosterols - sterols and stanols. Some of the most common phytosterols are beta-sitosterol, stogmasterol and campesterol. Early human diets were rich in phytosterols (as much as one gram per day) compared to the typical modern Western diet (about 150-400 miligrams per day).
Clinical studies have shown that phytosterol intake can reduce total cholesterol by 10% and LDL ("bad") cholesterol by 15%.
There is increasing evidence that eating more plant foods containing phytosterols can reduce cardiovascular disease risk.
How Phytosterols Work
In order to be absorbed by cells that line the intestine (enterocytes), dietary cholesterol must be incorporated into mixed micelles, which are mixture of bile salts, lipids and sterols formed in the small intestine.
Phytosterols compete with cholesterol to be incorporated into mixed micelles. In fact, they have greater affinity for micelles than cholesterol, causing cholesterol to be excluded from the absorption process. Unable to be absorbed by the body, cholesterol in its free form is excreted with feces.
In this way, phytosterols speed up excretion of cholesterol from the body.
Included Phytosterols in Your Diet
Research shows that consuming 1.5 - 1.8 grams of phytosterols a day can reduce cholesterol absorption by 30-40%.
While an intake of 2.2 grams of phytosterols per day can reduce cholesterol absorption by 60%.
Phytosterols in Soy and Psyllium Husk
Soy > Phytosterol content in soy can be as high as 0.843 mg/g. > Sitosterol makes up the largest proportion of phytosterols in soy (60%), followed by campesterol (20%) and stigmasterol (20%).
Psyllium Husk > Psyllium husk contains beta-sitosterol and stigmasterol. > Studies have shown that psyllium husk can lower total and LDL cholesterol, helping to reduce heart disease risk.
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