Know the benefits and effects of stain and sterols on cholesterol levels and heart health.

Know the benefits and effects of stain and sterols on cholesterol levels and heart health.

Estanoles and sterols are natural substances found in plants. These compounds are structurally similar to cholesterol and have been widely studied for their potential benefits in reducing cholesterol levels. They are often added to certain food products, such as creams to spread and yogurts, to facilitate their incorporation into the diet.

The stanoles and sterols act

  1. They reduce the absorption of food cholesterol in the intestine, which decreases the general levels of cholesterol.
  2. They inhibit the production of cholesterol in the liver, further favoring cholesterol reduction.

The efficacy of stain and sterols to reduce cholesterol levels has been endorsed by numerous scientific studies. According to a review published in the Journal of the American College of Cardiology, the incorporation of stingers and sterols to the diet can lead to a reduction in LDL cholesterol, commonly called “bad” cholesterol. LDL cholesterol is one of the main risk factors for cardiovascular diseases, so the inclusion of stingers and sterols in dietary interventions is an important consideration.

What are stanols and sterols?

The stanoles and sterols block the absorption of cholesterol in the intestine. When consumed in the recommended amounts, they compete with the cholesterol of the diet due to their absorption, reducing the amount of cholesterol that enters the bloodstream. This can help maintain a healthy balance of cholesterol levels in the body and, possibly, reduce the risk of cardiovascular diseases, such as heart disease and stroke.

“It has been shown that stingers and sterols reduce LDL cholesterol levels, often called” bad “cholesterol. They do not affect HDL cholesterol levels, often called ‘good’ cholesterol.”

To incorporate stingers and sterols into the diet, there are several food products enriched with these compounds in the market. Among them are margarine to spread, yogurt drinks and some dairy products. It is important to keep in mind that stingers and sterols should be consumed as part of a balanced diet and a healthy lifestyle.

Benefits of Consuming Stanols and Sterols:

  • Reduce LDL cholesterol levels
  • Risk reduction of cardiovascular diseases
  • Potential support for the general health of the heart

Although stingers and sterols have proven promising in control of cholesterol levels, it is always recommended to consult with a healthcare professional before making significant changes in the diet or start taking new supplements.

Biosynthesis of Stanols and Sterols in Plants and Animals

In plants, the biosynthesis of tanoles and sterols occurs through a complex metabolic pathway known as the Mevalonato route. This route works in the cytoplasm and the plastics of plant cells and implies a series of enzymatic reactions. The key precursor of this route is acetyl-CoA, which becomes 3-hydroxy-3-methylglutaril-Coa (HMG-COA) by means of the HMG-COA enzyme synthase. A series of enzymatic steps are produced below, including HMG-COA conversion into Mevalonato, which is a critical intermediary in the biosynthesis of tanoles and sterols. The final steps of the road involve Mevalonato’s conversion into Escualeno, a precursor to the synthesis of sterols.

Important information: The biosynthesis of tanols and sterols in plants implies a complex metabolic pathway called via del Mevalonato. Acetyl-COA is the key precursor of this route and submits to several enzymatic reactions to finally produce tanoles and sterols. The last step of the road leads to the Synthesis of Escuateno, which serves as a precursor for the synthesis of sterols.

Animals also have the ability to biostetizar tanols and sterols, although their ways differ from those of plants. The main biosynthetic route of sterols in animals is the way of the Mevalonato, similar to that of plants, but with some important differences. In animals, the mevalonato route occurs mainly in the cytoplasm of the cells and begins with the conversion of acetyl-Coa in Mevalonato. This intermediate compound serves as a starting point for cholesterol synthesis, the main sterol of animals. Cholesterol serves as a precursor for the synthesis of several hormones, bile acids and vitamin D in animals, highlighting its critical role in physiological functions.

Important information: Biosynthesis of tanoles and animal sterols also occurs through the Mevalonato road. This route implies the conversion of Acetyl-Coa in Mevalonato, which in turn leads to cholesterol synthesis. Cholesterol serves as a precursor for the production of hormones, bile acids and vitamin D in animals, which highlights its importance in various physiological processes.

Health Benefits of Stanols and Sterols

LDL cholesterol reduction: One of the main health benefits of stanoles and sterols is their ability to reduce low density lipoprotein cholesterol (LDL), also known as “bad” cholesterol. When consumed in adequate quantities, stingers and sterols can help block cholesterol absorption in intestines, which translates into a decrease in LDL cholesterol levels in the bloodstream. This is especially beneficial for people with high cholesterol or at risk of heart disease.

  • Estanoles and sterols compete with cholesterol in intestinal absorption.
  • They help inhibit the resorption of cholesterol in the bloodstream.
  • This mechanism ultimately leads to a decrease in LDL cholesterol levels.

Reduction of heart disease: By reducing LDL cholesterol levels, stingers and sterols can contribute to reducing the risk of heart disease. High levels of LDL cholesterol can accumulate in the arteries and form plates, which leads to atherosclerosis and a greater risk of heart attacks and strokes. The incorporation of tanoles and sterols into a balanced diet can help prevent the accumulation of LDL cholesterol, favoring better lon g-term heart health.

Health benefits Summary
LDL cholesterol reduction The consumption of stingers and sterols reduces the absorption of LDL cholesterol, which translates into a decrease in levels in the bloodstream.
Risk reduction of heart disease By reducing LDL cholesterol, stingers and sterols contribute to reduce the risk of heart disease and cardiovascular events.

As with any dietary intervention, it is important to consult with a healthcare professional before incorporating stingers and sterols into its routine, especially if you suffer from any disease or take medications. Although stingers and sterols have shown to have promising effects on cholesterol levels, individual responses may vary. However, including stingers and sterols as part of a cardiosaludable lifestyle can be a beneficial strategy to maintain optimal cardiovascular health.

Effectiveness of Stanols and Sterols in Reducing Cholesterol Levels

Research studies have systematically demonstrated the efficacy of stain and sterols to reduce total cholesterol levels, including both low density lipoprotein cholesterol (LDL), commonly called “bad” cholesterol, and high density lipoprotein cholesterol(HDL), also known as “good” cholesterol. According to a study published in the Journal of the American Medical Association, the consumption of foods rich in stingers and sterols can reduce LDL cholesterol levels between approximately 10 and 15 percent.


  • Estanoles and sterols have a structure similar to that of cholesterol and compete with their absorption in the intestine.
  • It has been shown that the consumption of tanols and sterols reduces total cholesterol levels, including LDL cholesterol.

In addition to their ability to reduce LDL cholesterol, it has been discovered that stingers and sterols also have a beneficial effect on other lipid markers. Studies have shown that regular consumption of tanoles and sterols can cause a decrease in triglycerid levels, which are another form of blood in the blood associated with a greater risk of heart disease. In addition, it has been shown that the consumption of tanols and sterols improves the relationship between HDL cholesterol and LDL cholesterol, which is a critical factor to maintain cardiovascular health.

Additional benefits:

  • The stanoles and sterols have been associated with a decrease in triglycerides.
  • Regular consumption of tanols and sterols improves the relationship between HDL cholesterol and LDL cholesterol.

In summary, stingers and sterols have demonstrated their effectiveness to reduce cholesterol levels by inhibiting their absorption in the intestine. Its consumption can lead to a significant reduction in LDL cholesterol levels, as well as an improvement of other lipid markers. The incorporation of foods rich in stingers and sterols into a balanced diet can be an important dietary intervention for people who wish to control their cholesterol levels and reduce the risk of cardiovascular diseases.

Sources of stanols and sterols in the diet

1. Vegetable oils: oils of vegetable origin, such as canola and soybean oil, are excellent sources of stanoles and sterols. These oils are often used to cook, bake and dress salads. Including these oils in your diet can provide a significant amount of stain and sterols.

2. Wife and seeds: nuts and seeds, including almonds, nuts, linen seeds and chia seeds, are not only rich in healthy fats, but also contain stanoles and sterols. They can easily be incorporated into meals and snacks, such as sprinkling them on yogurt or adding them to shakes. These nutritional additions can contribute to increasing the intake of tanoles and sterols.

How to incorporate stanols and sterols into your daily routine

1. Choose foods fortified with stanols and sterols

One of the easiest ways to incorporate stingers and sterols into the daily routine is to opt for food enriched with these substances. Many food products, such as creams to spread, yogurts and drinks, are enriched with stingers and sterols to offer a comfortable way to consume them regularly.

Professional Council: Look for products that clearly indicate in the packaging the amount of tanoles and sterols they contain. Try to consume 2 to 3 grams per day to obtain maximum benefits in cholesterol reduction.

2. Snack on nuts and seeds

Wife and seeds are not only a tasty and practical snack, but also a great source of tanoles and sterols. Almonds, nuts, sunflower pipes and linen seeds are especially rich in these plant substances. Incorporate a handful of nuts or seeds to your daily snack to increase your intake of stingers and sterols.

Note: Opt for varieties without salt or slightly salty to avoid excessive sodium consumption.

3. Add plant sterol-rich foods to your meals

Adding foods rich in vegetable sterols to your meals can be an effective way to incorporate them into your daily routine. Foods such as avocado, spinach and broccoli contain stanoles and sterols in significant quantities. Include these ingredients in your salads, sauteed or sandwiches to increase the nutritional value of your meals and take advantage of their cardiosaludable benefits.

Foods rich in tanoles and sterols

Following these simple steps, you can easily incorporate tanoles and sterols into your daily routine and adopt a proactive approach to maintain a healthy heart. Remember, it is always advisable to consult with your medical care provider or a dietitian registered before making any significant change in your diet.

Potential side effects and precautions of consuming stanols and sterols

1. Gastrointestinal alterations: One of the most common side effects of the consumption of stingers and sterols are gastrointestinal disorders. These may include symptoms such as diarrhea, swelling, gases and stomach cramps. These effects are usually mild and transient, and are resolved by themselves over time.

  • Some people may be more sensitive to these gastrointestinal alterations than others.
  • To minimize the risk of experiencing these side effects, it is advisable to start with a lower dose and gradually increase the intake over time.

2. Interference with the absorption of fa t-soluble vitamins: Another possible caution that must be taken into account when consuming stanoles and sterols is its interference with the absorption of fa t-soluble vitamins, specifically vitamins A, D, E and K. These vitamins play a roleImportant in various bodily functions, and its reduced absorption could cause deficiencies if precautions are not taken.

  1. To mitigate the risk of vitamin deficiencies, it is recommended to consume stanoles and sterols with meals and not with an empty stomach.
  2. In addition, incorporating a varied and balanced diet rich in fruits, vegetables and other nutrien t-rich foods can help compensate for any possible interference in vitamin absorption.

3. Allergic reactions: Although rare, some people may experience allergic reactions to stain and sterols. The symptoms of an allergic reaction can range from a mild and urticaria itch to more serious reactions such as breathing and swelling of the face, lips or tongue. If an allergic symptom occurs, it is important to seek medical attention immediately.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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