Plant sterols have entered the market as an ingredient in various food products, like salad dressings, spreads and candies. The popularity of these products is based on some research studies that claim that these sterols are good for lowering cholesterol levels in humans. What are Plant Sterols? Otherwise known as phytosterols, plant sterols are cholesterol-like molecules created by plants; and are found in food items, like whole grains, nuts, fruits, legumes, vegetable oils, and vegetables. The molecular structure of these sterols is similar to that of cholesterol, and the functions are also similar. Small amounts of sterols are present in almost all plants, and around 40 types of plant sterols have been identified so far. Among them, three types are found abundant. They are beta-sitosterol, campesterol and stigmasterol. How do Plant Sterols Reduce Cholesterol High levels of blood cholesterol can lead to atherosclerosis and heart diseases in humans. The advantage of plant sterols is that, these molecules are not easily absorbed into the blood stream, and at the same time, inhibits absorption of cholesterol. It has been observed that, a diet rich in plant sterols is beneficial for reducing cholesterol. When ingested with food, they compete with cholesterol molecules, to get absorbed in the bloodstream, and transported to various parts of the body. This action of the plant sterols block the entry of dietary cholesterol into the blood stream. Moreover, the plant sterols are not absorbed in the intestine, unless these molecules get dissolved, which is very difficult. At least two grams of plant sterols is needed per day, to lower the LDL level by 10%. It means that you have to consume around one teaspoon of plant sterol extract or one tablespoon of any food product containing these sterols, on a daily basis. However, there is no evidence to prove the efficacy of plant sterols in reducing the level of HDL and triglycerides. The FDA has certified products with plant sterols as 'heart healthy'. However, there are speculations about the use of plant sterols, that too in the form of supplements. Side Effects Normally, humans get small amounts of plant sterols from a balanced diet. This is considered healthier, as compared to intake of plant sterols as supplements. Studies regarding the benefits of plant sterols are still underway. Some studies suggest that, though plant sterols are poorly absorbed; they do enter the bloodstream, and accumulate in the aortic valves, causing stenosis. So intake of plant sterol supplements is not advisable. It has also been suggested that, plant sterols may hinder the body's ability to absorb fat-soluble vitamins and beta carotene. Supplements with plant sterols are not recommended for pregnant ladies, nursing mothers, overweight people, and small kids. So, it is better to be satisfied with whatever small amounts of plant sterols you are getting from your daily diet. Never use supplements containing plant sterols, without consulting your health care provider; and never overuse food products containing plant sterols. There is a very wide range of healthy options for lowering cholesterol. Start with a healthy lifestyle, along with a good exercise regimen. Disclaimer: This article is for informational purposes only, and should not be used as a replacement for expert advice.