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Found in the cell membranes of plants, phytosterols are chemical compounds that are the plant equivalent of animal cholesterol. Consuming and supplementing with them regularly lowers cholesterol levels in the body.
Function
Phytosterols have a unique chemical structure that makes them beneficial for heart health. Competing with cholesterol for absorption in the intestines, they inhibit its assimilation into the blood stream. By decreasing the amount absorbed, they lower LDL (low-density lipoproteins) and total cholesterol levels in the body.
Sources
Unrefined vegetable, nut and seed oils are the most concentrated sources of phytosterols. They are also found in smaller amounts in nuts, whole grains, legumes, vegetables and fruits.
Dosage
Medical practitioners recommend a dose of 2g a day, either through food sources or supplements, for a 10 percent decrease in LDL cholesterol levels.
Safety
The Linus Pauling institute at the Oregon State University reports that phytosterols are safe for consumption, as long as doses don't exceed 3g in a day.
Expert Insight
Phytosterols were recognized by the Food and Drug Administration as beneficial for heart health in 2003 with the following claim: "Foods containing at least 0.4 gram per serving of plant sterols, eaten twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."
Source:
Linus Pauling Institute of Micronutrient Research: Phytosterols
Do Phytosterols Reduce the Risk of Heart Disease?
Phytosterols in Human Nutrition
More Information:
Eating Foods High in Phytosterols Reduces Cholesterol Naturally
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