Phytosterols are vegetable fats or “plant” cholesterol. They are found only in plants and have a similar chemical structure to human cholesterol. A number of studies over the past two decades have suggested that intake of phytosterols lowers LDL cholesterol levels, although scientists are still trying to understand exactly how this occurs. This discovery has led to the creation of several phytosterol-enhanced food items (usually in the form of butter alternatives) that claim to lower cholesterol levels.
One phytosterol-rich food that has received a great deal of attention is soy. Researchers have learned that soy contains chemical compounds called isoflavones, which have a significant impact on cholesterol levels. Soybeans (and flaxseed) also contain phytoestrogens, which are natural compounds that mimic the effects of estrogen in the body (e.g, raising HDL levels).
However, a woman with a personal or family history of estrogen-dependent health problems (e.g., breast cancer) should speak with her physician before consuming large amounts of phytoestrogen-rich foods such as soy – particularly if she is already taking estrogen in birth control pills or hormone replacement therapy. Also, although the benefits of foods containing soy have been well documented, other studies have shown that soy supplementation does not have the same range of benefits.
Soy products include:
- Soy milk (available in regular and nonfat forms)
- Chocolate made from soy milk instead of dairy milk
- Tofu or textured soy as meat alternatives
- Soy flour that can be used for baking
- A soy version of peanut butter
Other foods in which phytosterols occur naturally include:
- Sesame, corn, sunflower and canola oils
- Sesame seeds
- Sunflower seeds
- Peanuts
- Rice bran
- Green peas
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