High cholesterol is a risk factor for cardiovascular diseases. Cholesterol plaques build up inside the arteries over the years, and can eventually rupture and form blood clots leading to stroke or heart attack. Therefore, it is important to keep your cholesterol levels safe and plant sterols are your best allies in achieving this.
It is not true that you have to give up fat in order to prevent cardiovascular diseases. A recent study published in the American Journal of Clinical Nutrition argues that no direct link between saturated fat intake and ischemic heart disease exists, and found that a high intake of energy from saturated fat was associated with a 17% lower risk of ischemic heart disease, while the substitution of saturated fat with carbohydrates and animal protein led to higher risk. Moreover, due to the fact that fat is usually replaced by sugar and refined carbohydrates in low-fat products leading to higher levels of triglycerides, the Harvard School of Public Health recommends not to adopt a low-fat diet.
 |
Structure of beta-sitosterol, a plant sterol |
 |
| Structure of cholesterol |
Plant sterols (aka phytosterols) are naturally present in many grains, vegetables, legumes, nuts and seeds. As they have a similar structure to that of cholesterol, they reduce cholesterol absorption in the gut. A diet rich in phytosterols (for instance a vegeterian diet) can provide up to 600 mg a day; however, it has been shown that a daily intake of 1.6 - 2.5 grams/day is able to reduce 30% of cholesterol absorption in the gut and blood LDL cholesterol by 8 - 10.5%.
To benefit from the cholesterol lowering effect of these compounds follow these recommendations:
- Make nuts your preferred snack
- Include plenty of avocado in your diet - avocado oil is an excellent source of phytosterols
- Put some amaranth or wheat germ on top of fruit
- Make sure to have oatmeal three times a week. It has plenty of phytosterols and beta-glucan that together lower cholesterol
- Eat foods fortified with plant sterols and stanols such as oat bars, milk, chocolate bars, orange juice etc. Always make sure to read the label of the products you buy; they must always include the added stuff they have including phytosterols. I don't recommend having margarine though.
- Plant sterols do not replace medication. If you are on a statin regime, make sure to stick on it and include phytosterols - they will totally help statins in lowering cholesterol!
Interestingly, phytosterols are being investigated for their potential to prevent and treat cancer. They seem to be able to modulate cancer through the inhibition of several processes such as cancer cell growth, tumor formation of new vessels, invasion and metastasis.
What better thing to stay healthy?
