Lowering Cholesterol: Eat Your Veggies
By Chef K.T. Murphy
Phytosterols, or plant sterols, are compounds that are very similar, structurally, to cholesterol. They are naturally occurring, and have been part of our diet for thousands of years. You can find small levels of plant sterols in natural foods, such as vegetables, whole grains, fruits, vegetable oils, seeds, and nuts.
The Importance of Plant Sterols
So, why are they so important? Eating foods that have added plant sterols helps to lower bad cholesterol, know as LDL. This is an excellent benefit for people who have high cholesterol, which is a known risk factor for stroke, as well as heart disease? So, how do they work to lower our cholesterol levels?
Including plant sterols in our diet helps to reduce cholesterol absorption, however, the levels of plant sterols in foods are usually too low to offer a significant reduction in LDL levels. The optimal oral intake is 4 desmethyl sterols, and stanols lowers cholesterol absorption in the lower intestines and can reduce LDL by up to 15%.
Other groups of sterols don’t interact with cholesterol absorption the same way that plant sterols do. Plant sterols, however, reduce the level of LDL cholesterol by partially obstructing the absorption of biliary and dietary cholesterol. So, they prevent the bloodstream from fully absorbing the cholesterol. Plant sterols don’t tend to have an impact on triglyceride levels or HDL levels. As a result, LDL levels are reduced.
Can You Get Enough Plant Sterols Naturally?
Unfortunately, you cannot get enough because a typical diet provides you with just .2mg of plant sterols. If you wanted to naturally get the recommended daily amount of plant sterols, you would need to eat 83 oranges every day, or 425 tomatoes, or 150 apples, or 210 carrots- whichever sounds most appealing to you. Or you can look out for plant sterol fortified foods that help you meet those daily requirements far easier. So, what is the recommended daily intake of plant sterols?
Actually, it takes just as little as 2 grams of plant sterols every day is enough to lower your levels of LDL. The highest limit you should consume is 3 grams. Since it won’t have additional benefits if you consume more than 3 grams a day, there is no point. If you have a child with high LDL levels, they can consume an additional gram of plant sterols every day.
Additionally, plant sterol fortified enriched food products aren’t recommended for pregnant or breastfeeding women.
Effectiveness
So, how effective are plant sterols? According to WebMD, a study from Quebec’s McGill University, and another from North Carolina’s Paradigm Genetics- extremely effective.
Clinical trials have shown that plant sterol fortified foods which provide individuals with 2 grams of plant sterols every day can reduce LDL levels by as much as 9%.
The effects will vary from individual to individual, with studies showing trial participants with high to very high cholesterol levels see a much greater reduction in their cholesterol levels than those participants with borderline high levels. For best results, you should aim to consume foods fortified with plant sterol around 3 times a day, rather than just relying on one food source.
Are plant sterols safe? Not only has there been no side effects or known risks as a result of the many trials, but, they can also be consumed while taking medication for reducing cholesterol. However, if you are on statin treatment, you should speak to your doctor about your plans to consume plant sterol fortified foods. That is because this may require an adjustment to your medication.
It’s important to continue following a healthy diet, in addition to consuming foods that have been fortified with plant sterols. This combination will absolutely reduce your cholesterol levels. Plant sterols are not just a substitute for your medication, or for healthy eating, but work in conjunction with them.
More greens in your diet is the key 80/20.
All the best, Good Food makes For Better Decisions.
Chef Murph
