Cholesterol is found in every cell of your body. It helps your body process vitamin D, make hormones and process foods. In addition to being released from your liver, cholesterol is found in foods you eat. High-fat, animal-based foods and trans fats contribute to the buildup of cholesterol in your vascular system. Certain foods you eat can also help you lower cholesterol. Healthy oils, nuts and vegetables contain a substance called phytosterol. These sterols naturally lower cholesterol and help your veins and arteries stay healthy.
Lowering Cholesterol
If blood tests show you need to lower your cholesterol, your doctor will recommend lifestyle changes as the first line of attack. Following a healthy low-fat diet is the top recommendation. Adding natural plant sterols and stanols to your daily diet will help you battle rising levels of cholesterol. Plant sterols and stanols work in your small intestine. Once there, they block your intestine from absorbing cholesterol into your bloodstream. For maximum effectiveness, consume 2 to 3 g of plant stanols daily.
Maintain Good Cholesterol
The two main types of cholesterol are low-density lipoprotein, or LDL, cholesterol and high-density lipoprotein, or HDL, cholesterol. The LDL, or bad cholesterol, builds up on the walls of your vessels. The HDL, or good cholesterol, carries cholesterol in your blood back to the liver for processing. It helps keep your arteries and veins clean. The April 2011 issue of "Atherosclerosis" published results from a study looking at the effects of plant stanols on absorption of cholesterol. They compared blood levels of two groups of diabetics. One group consumed stanols daily, while the other group did not. Researchers found that the group that consumed the stanols had a significant decrease in LDL levels with no change in HDL levels.
About Fiber
Oatmeal, oat fiber and psyllium husks have long been recommended to help lower cholesterol. The February 2011 issue of "Current Opinion in Lipidology" investigated different diet approaches to controlling cholesterol. Researchers found plant sterols and stanols reduce LDL cholesterol by about 10 percent. Dietary fiber led to a 5 to 10 percent decrease; consuming nuts offered 8 percent reduction; and adding soy protein to the diet helped cut LDL cholesterol by 3 to 10 percent.
Sources of Natural Plant Sterols
Sterols are found in all plant-based foods in varying amounts. The highest concentration is found in unrefined plant oils such as olive oil and vegetable oil. Whole grains, nuts, seeds and legumes are also good sources of sterols. Sterols and stanols have started being added to many foods to help you get more into your diet. Margarine and mayonnaise are the most popular products with added sterols.
References
- Cleveland Clinic; Plant Sterols and Stanols; July 2009
- "Atherosclerosis"; Plant Stanol Esters Lower LDL Cholesterol Level in Statin-treated Subjects with Type 1 Diabetes by Interfering the Absorption and Synthesis of Cholesterol; M. Hallikainen, et al.; April 2011
- "Current Opinion in Lipidology"; Lowering LDL-cholesterol Through Diet: Potential Role in the Statin Era; E. Bruckert, et al.; February 2011
- Linus Pauling Institute; Phytosterols; Victoria J. Drake; September 2008
