If most plant-derived food products contain plant sterols and stanols, would it be as effective (for cholesterol-lowering purposes) to simply incorporate plant fats in one's diet as to use a sterol- or stanol-fortified spread like Benecol? Consult a suitable reference (for example, http://lpi.oregonstate.edu/infocenter/phytochemicals/sterols/ #sources at the Linus Pauling Institute) to compose your answer.

Understanding the key role that plant sterols and stanols play in our diet is crucial when considering how to manage cholesterol levels. Plant sterols and stanols are natural compounds found in the cell membranes of plants, resembling cholesterol in structure but with a plant-based origin. These phytonutrients are most abundant in plant oils, seeds, nuts, grains and legumes. When consumed, they can inhibit the absorption of cholesterol in the small intestine, reducing the amount of 'bad' LDL (low-density lipoprotein) cholesterol in the bloodstream. This is because they compete with cholesterol for absorption when they both arrive at the intestinal lining.

While it's true that plant fats naturally contain some levels of sterols and stanols, the concentration is usually much lower than what can be achieved through fortified foods. Regularly including a variety of plant-based foods in one's diet can contribute to cholesterol management, but depending on individual health goals and conditions, a sterol- or stanol-fortified product might deliver a more significant amount of these beneficial compounds.

The reduction of LDL cholesterol is a major goal in preventing cardiovascular diseases. LDL cholesterol reduction is so important because it’s the type of cholesterol associated with the buildup of fatty deposits within the arteries, which can lead to atherosclerosis — a known risk factor for heart attacks and strokes. By consuming plant sterols and stanols, individuals can effectively lower their blood levels of LDL cholesterol, which is often referred to as the 'bad' cholesterol.

It's not just about adding these phytochemicals to one's diet, but also about the overall dietary pattern. Eating a diet that's rich in fruits, vegetables, whole grains, nuts, seeds, and legumes—all sources of phytosterols—is beneficial. Additional heart-healthy practices include limiting saturated and trans fats, which are known to increase LDL cholesterol levels. It's the combination of these eating habits and possibly the inclusion of fortified products that contributes most effectively to the goal of maintaining healthy cholesterol levels.

The term phytochemicals refers to a wide range of compounds that are naturally produced by plants. Phytochemicals include not only plant sterols and stanols but also a myriad of other substances such as flavonoids, carotenoids, and polyphenols, among others. These compounds are thought to have numerous health benefits, including anti-inflammatory and antioxidant properties, and they contribute to heart health and the prevention of chronic diseases.

Including a variety of phytochemicals in your diet is recommended for overall wellness. This can usually be achieved by eating a colorful blend of fruits and vegetables, grains, nuts, and seeds. Certain phytochemicals may be more potent in their raw form or they may become more available for the body to use after being cooked. For instance, lycopene in tomatoes increases its availability after cooking. Eating a diverse diet ensures that one can get a broad range of these beneficial compounds without relying solely on supplements or fortified products.

The science of nutritional biochemistry focuses on understanding how nutrients and other dietary compounds influence the biochemistry of the body. It is instrumental in understanding how plant sterols and stanols lower LDL cholesterol. When plant sterols and stanols enter our digestive system, they interact with the physiological pathways that usually enable cholesterol absorption.

From here, these compounds disrupt the normal assembly of cholesterol-containing micelles, which are necessary for its absorption into the body. This interruption results in less cholesterol being absorbed and more being excreted. Moreover, the molecular similarity of sterols and stanols to cholesterol means they can also displace cholesterol from the micelles. Nutritional biochemistry gives us insights into these complex processes and allows us to design dietary interventions like the use of plant sterol- and stanol-enriched foods as a strategy for managing cholesterol levels. It also helps in personalizing nutrition, as the effect of dietary components can vary from person to person, influenced by genetic factors, lifestyle, and overall diet.