The Power of Plant Sterols for Heart Health

Discover The Power Of Plant Sterols For Supporting Heart-Health What are plant sterols? Plant sterols (also known as phytosterols) are naturally occurring substances found in plants and vegetables. They are naturally present in many fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes. Why are plant sterols important to health? Research has shown that plant sterols combined with a heart healthy eating regimen may reduce risk for heart disease. The sterols work by blocking the absorption of cholesterol in the small intestine. This lowers the LDL (low density cholesterol) also known as the 'bad' cholesterol by 6-15%, without lowering the good cholesterol, known as the HDL (high density cholesterol). Clinical research trials have documented safety and effectiveness for use by everyone, including adults, seniors and children. It's also important to also know plant sterols do not interfere with cholesterol lowering medications. The National Cholesterol Education/Adult Treatment III program guidelines recommend plant sterols as part of a heart healthy eating plan. Eating a low fat, heart healthy diet includes eating plenty of fruits, vegetables, whole grain foods, plant sterols, plus regular physical activity help reduce the risk of heart disease. The Food & Drug Administration has approved the health claim regarding the role of plant sterols esters in reducing risk of heart disease. Effectiveness has been shown with dosages of 2 to 3 grams of plant-derived sterols per day; This higher intake is needed for beneficial heart-healthy effects. It is important to eat a healthy variety of foods to get all the nutrients you need. Refer the Food Guide Pyramid as an example of the number of servings you should eat from each food group every day. If weight loss is desired, select the lower number of recommended servings, but it's essential to select from all food groups daily. Keep your arteries clear and your heart strong... Regularly consume the right fresh fruit or vegetable juices, use margarine instead of butter, always choose low fat salad dressing with olive oil, eat calcium-rich cheese and yogurt. . Plant sterols are good for your heart... Plant sterols, also known as phytosterols, are found in all plants. The best dietary sources of plant sterols are vegetables, seeds and nuts. Interestingly, plant sterols are structurally similar to cholesterol molecules, and they are able to block the absorption of cholesterol from the gut into the blood stream. The plant sterols not only block absorption of the cholesterol in the foods that you choose to eat, they also block the reabsorption of the cholesterol in the bile from the liver. That is crucial because the cholesterol in the bile is actually 4 to 5 times more than the cholesterol in your diet. This ends up lowering the amount of LDL (bad) cholesterol in the blood. The benefits of plant sterols are well accepted... The US Food and Drug Administration allows foods containing the appropriate amount of plant sterols to claim "heart healthy" on their labels. Also, The National Cholesterol Education Program of the National Institutes of Health specifically recommends plant sterols to lower cholesterol. If your cholesterol is high, science suggests you can reasonably expect to lower your cholesterol up to 15 percent in as little as two weeks. For example, if your cholesterol is 225 ( on the borderline where many doctors would want to consider drug treatment), research suggests you could be at 192 in as little as two weeks. Use supplements and look for foods enriched with plant sterols... Even though all plants contain plant sterols, they are not in sufficient quantity in the typical American diet to have a significant impact on cholesterol levels. Thus to get these benefits to your cholesterol, it is important to supplement your diet.. In addition to dietary supplements, there are new foods enriched with plant sterols. Look for the plant sterols heart healthy label. They can be found in orange juice, cheese, cereal, instant oatmeal, dairy substitutes, granola bars, yogurt, and in many more healthy foods. Be sure to eat a healthy diet... You do need to eat a healthy diet for all of this to work. This includes eating lots of high-fiber, low fat foods like oatmeal, fruit, vegetables and lowering your intake of animal fats, trans-fats, and fried foods. Eat more fish, nuts and mono-unsaturated vegetable oils (olive oil, canola oil) each sources of good heart healthy fats. Go the distance. Diet and regular exercise are essential... Limiting your intake of cholesterol-raising animal products (red meats) and tans-fatty acids as well as getting at least 30 minutes (or more) of aerobic exercise daily will go a long way toward keeping your cholesterol levels in check and maintaining a healthy and strong heart. This article is for informational and educational purposes only, and is not intended to provide medical advice, diagnosis or treatment. Consult with your doctor or healthcare professional for medical and nutrition advice.