According to the Heart and Stroke Foundation of Canada, upwards of 40% of Canadian adults have unhealthy cholesterol levels. Americans are also battling high cholesterol levels, as several generations of sedentary living, processed food consumption, and lack of exercise have conspired to make heart disease a leading cause of death amongst North Americans today.
It does not have to be that way...
What are Phytosterols?
Phytosterols ("plant sterols") are natural compounds with a ring chemical structure. Some phytosterols, such as vitamin D, are already recognized as being important for our overall health and well-being. Unlike animal cholesterol, which circulates in our blood and thus increases the risk of atherosclerosis and heart disease, phytosterols do not enter the bloodstream and work to decrease the absorption of dietary cholesterol in the intestine. Their ability to lower low-density lipoproteins, LDL (i.e. "Bad cholesterol") levels has been investigated in many studies.
How do I get Phytosterols into My Diet?
Believe it or not, phytosterols can be found in small quantities in a vast array of foods, especially nuts (e.g. cashews, almonds), oils, seeds, whole grains and legumes. However, the typical North American diet - rich in protein and saturated fats - tends to ignore and omit these items.
Lately, the marketplace has been inundated with products containing phytosterols. Everything from margarine spreads, salad dressings and vitamin supplements are touting this natural cholesterol regulator. Many of these products may contain saturated phytosterols, which are known as phytostanols, or plant stanols. The United States Food and Drug Administration (FDA) has labeled some products with phytosterols as "heart-healthy".
What are the Risks?
Increased phytosterol consumption is being touted alongside statin drugs in the fight against unhealthy LDL levels. One to two grams of phytosterol extract daily, equivalent to one tablespoon, is often recommended. However, just as statin use may cause side effects, changing your diet requires careful consideration before making the final commitment. More research is required to confirm phytosterols' health benefits, especially for individuals already susceptible to atherosclerosis and vulnerable plaques that lead to heart attacks, stroke, and cardiovascular disease.
February 2010 is Heart Month, a great time to reassess your cardiovascular health and start making good choices to lengthen and improve the quality of your life. As always, consult your family physician and be cognizant of your health history.
Rahul Majumdar is an Information Marketer who has successfully lowered his bad cholesterol levels through a combination of regular exercise, healthy eating, and responsible prescription drug use.
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