In the quest to combat high cholesterol, which has reached epidemic proportions in the United States, scientists have been looking at plant sterol to assist in combating this disease. But what exactly is plant sterol? How does it help to reduce cholesterol levels and where do we get it?
Plant sterols (also called phytosterols) are compounds found naturally in plant membranes.
Phytosterols have a similar structure to cholesterol, but appear to have a different effect on the body. While LDL (low density lipoprotein) cholesterol can build up on the walls of arteries, narrowing them and causing atherosclerosis, phytosterols help to block the absorptions of cholesterol in the intestine by competing with cholesterol during the absorption process. Therefore, less cholesterol is absorbed and transported into the body per a study by University School of Medicine in St. Louis. Lower cholesterol absorption means less cholesterol is available to enter the bloodstream. The cholesterol that is not absorbed leaves the body as waste.
When added to the diet, sterols have been shown to lower cholesterol levels. Sterols are not water-soluble, so they need to be dissolved in something the intestine can easily absorb; some strategies have involved dissolving them in fat.
Sterol fortified foods that have been studied include margarine and orange juice. Studies show that having two tablespoons of sterol-containing margarine a day can help to significantly lower LDL cholesterol levels.
After only two weeks, the people who had the sterol-fortified orange juice had a 12.4% drop in the LDL cholesterol levels per a report published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology.
Plant sterols can also be found in some cooking oils, milk, yogurt, salad dressings, snack bars and juices. While this adds great variety, portion control is still vital. Going overboard on the salad dressing just because it has been fortified with sterols still adds extra calories, which still add extra pounds. So keep that in mind.
Here are foods to add to your diet that are packed with plant sterols.
Plant-based oils such as: sesame oil, vegetable oil, olive oil and corn oil are high in sterols. They contain approximately 22 mg of plant sterol per tablespoon.
Raw nuts like: cashews, almonds, walnuts and pecans contain approximately 100 to 150 mg of sterols.
Fresh fruits and vegetables are considered essential for a heart healthy diet and for good reason. They are high in vitamins, minerals, plant sterols and they offer an endless variety of great tasting food. The amount of sterol in a single serving of fruit or vegetables is around 24 mg. Fruits and vegetables don't contain as much sterol as nuts, but get your five a day and look at how much cholesterol blocking plant sterol you end up consuming.
Grains and legumes such as whole grain breads, whole grain pasta, beans and legumes also contain plant sterol. The amount per serving is pretty small but let's not think about each individual food, let's look at incorporating a diet high in plant sterol contain foods.
Several studies have recommended getting two grams of plant sterol a day for people who already suffer from high cholesterol levels. That's quite a bit and could be tough to do for some people, so adding some fortified foods to your daily diet would help you in reaching this goal. It only takes one to two weeks to see the cholesterol-lowering results of plant sterol.
For people who don't have high cholesterol and already eat a heart healthy diet full of fruits, vegetables, legumes, raw nuts and healthy oils, the addition of fortified foods is probably not necessary.
Plant sterol does not appear to affect HDL (high density lipoprotein) or triglyceride levels.
As far as sterol in supplement form, the jury is still out. Some researchers contend that when purified during the manufacturing process, the phytosterol is no longer biologically active. Which would mean that the sterols found in supplement form would not be effective in lower cholesterol.
While sterols do look promising in the fight against high cholesterol, heart disease and atherosclerosis, more studies need to be done to see what long-term effects, if any, may result from consuming higher amounts of plant sterol.
We already know that fresh fruits, vegetables, clean nuts and products made from whole grain products and legumes are filled with vitamins and minerals and should be the staples of a heart healthy diet.
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