Plant Sterols vs. Omega-3
Plant sterols and omega-3 fatty acids have both received a great deal of attention in recent years for their healthful properties. Plant sterols are compounds that can help to reduce high cholesterol levels, while omega-3 fatty acids can also lower cholesterol, as well as provide a wealth of other benefits. Both can be found in a variety of food sources or taken in supplement form, and they are a recommended part of any diet.
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Plant Sterols
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Plant sterols are compounds that occur naturally in plants and in small quantities in vegetable oils like corn oil and soybean oil. They play a structural role in the cell membrane of a plant, and when consumed by humans can help to control cholesterol levels. Plant sterols are found in small amounts in fruits, vegetables, nuts, seeds, cereals and other vegetable products. Certain brands o margarine, butter, bread, granola bars, low-fat milk and low-fat yogurt are also fortified with plant sterols in order to lower the amounts of saturated fat and cholesterol in these products and to improve their overall health benefits.
Omega-3s
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Omega-3s are fatty acids that are essential to human health but cannot be produced by the human body. As a result, they must be consumed from food sources. Omega-3 fatty acids occur naturally in fish like tuna, halibut and salmon; nuts like pecans and walnuts; flax seeds; eggs from chickens fed on greens; and milk, cheese and meat from grass-fed beef. Foods like bread, cereal and soymilk are often fortified with omega-3s to increase their health value.
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Benefits
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Plants sterols and omega-3s both have health benefits, though omegas-3s have a wider variety of benefits than plant sterols, and, of the two, omega-3s are the only necessary part of a human diet.
Plant sterols help to prevent cholesterol from being absorbed by the bloodstream, so they are helpful in leveling and even reducing overall cholesterol levels, and most especially the levels of LDL, or bad, cholesterol. They also lower the risk of heart disease and may even reduce the risk of certain types of cancer.
Omega-3s lower LDL cholesterol levels as well, and they also increase levels of HDL, or good, cholesterol. They lower high blood pressure, decrease the risk of heart attacks and strokes, and can be helpful in decreasing some of the effects of diabetes. For those with arthritis, omega-3s can help to reduce inflammation, thus reducing joint pain and stiffness. They are beneficial to patients with osteoporosis, inflammatory bowel disorders and asthma, and they can reduce the risk of breast, colon and prostate cancers.
Recommended Dietary Amounts
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For those with high cholesterol, the National Cholesterol Education Program recommends consuming 2 g of plant sterols each day. For everyone else, the amount of plant sterols consumed on a normal diet that includes fruits, vegetables and nuts is sufficient.
The American Heart Association, meanwhile, recommends that the average healthy person eat fish at least twice each week to obtain beneficial levels of omega-3 fatty acids. People with heart disease, however, should consume approximately 1 g of omega-3s each day. This can be obtained through the use of fish oil supplements.
Risks
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Plant sterols can cause aortic valve stenosis, which is the accumulation of cholesterol in between the left ventricle and the aorta of the heart. This puts pressure on the heart and impedes the flow of blood to and around it.
Omega-3s, especially when taken in supplement form, have the potential to interact with certain medications, and they can increase the risk for hemorrhagic strokes when consumed in large amounts.
If you decide to incorporate either into your diet in a significant way, or via supplements, be sure to consult with your physician first.
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