Lowering LDL Cholesterol With Plant Sterols and Stanols

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Plant sterols have cellular functions in plants similar to cholesterol in humans. More than 40 plant sterols have been identified, but sitosterol, campesterol, and stigmasterol are the most
abundant.

Stanols are 'saturated' sterols. The major plant stanols are sitostanol and campestanol; they are much less abundant in nature than sterols.

Foods with plant stanols or sterols added, for example some margarines, can lower blood cholesterol levels by reducing the absorption of cholesterol in the intestines.

Most people consume 200-300 mg of plant sterols and stanols through eating vegetables and fruits as part of their normal daily diet. Studies prove that it takes at least 1.8 - 2 grams a day to obtain the cholesterol lowering effect. This fact is based on more than 40 years of research.

The average consumption of spreads (margarine and butter) in the United States is between 10-15 g per person per day. If you increase this level to 25 g per day of margarine enriched with plant stanols and/or sterols, the 2 gram amount suggested above is obtained.

By just replacing butter with ordinary polyunsaturated margarine a person can lower blood LDL 'bad' cholesterol concentrations by about 12 mg/dL. But the expected reduction from margarines enriched with plant stanols and/or sterols is about twice as high - as much as 27 mg/dL. This represents a reduction of one quarter in the risk of heart disease.

Margarines containing either plant stanols or sterols are marketed in many countries: 'Benecol' and 'Take Control' are two brands here in the United States. Also yogurt, cream cheese spreads, and cereal bars have been introduced in some countries. And enriched cereals and fruit juice are being test-marketed in the United States.

To determine if the product is enriched, look at the label on the product under the 'Ingredients' section (listed following 'Nutrition Facts').

Studies are ongoing, but so far the consumption of these enriched foods has not produced any adverse effects. It has been suggested that these nutrients may interfere with the absorption of the oil-soluble vitamins (A,D,E,K). If this is true most of the vitamin deficiency could be made up by eating a few more fruits and vegetables.

As an extra bonus - it has been shown that patients treated with cholesterol-lowering drugs obtain additional significant LDL reduction when these plant nutrients are added to their diets, enabling many of those not at their LDL goals to achieve those goals. But it's best to consult with your doctor before you attempt this.

The consumption of foods enriched with sterols and/or stanols should complement a healthy diet low in saturated fat and cholesterol and high in fruits, vegetables, and whole grains, with unhardened oils as the fat source.

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Sample Diets For Lowering Cholesterol - Tips For Breakfast, Lunch and Dinner

We all know we should eat more fruits and vegetables and exercise regularly. For some of us, we just know that we need to make changes in our diets. Some people try to make radical lifestyle changes, and others make changes one step at a time.

I am dedicating this article to those of you who just want to change everything in your diet! If you want to completely change your diet to lower your high cholesterol ratio, then you should try these sample diets for lowering cholesterol:

Breakfast:

Whole grains are one of the cornerstones to lowering cholesterol. I want you to start eating oatmeal and Cheerios regularly. I recommend placing a little flavoring in your oatmeal so it has a nice sweet taste. Do not add too many sweeteners to your oatmeal.

Many instant oatmeal foods include too many sweets. I recommend eating plain oatmeal and adding a small amount of sweetener to your breakfast. If you need more flavor in your cheerios, add strawberries to your cereal!

Lunch:

Eat a salad with low fat dressing. Salads are always healthy alternatives until you start adding a lot of high calorie dressings to your meal. Use dressing sparingly.

Do not drench your salad with too much dressing, or the health benefits of eating salads will be canceled out. If you are not big on salads, eat a low fat sandwich with wheat bread.

Dinner:

Cook vegetables with broiled or grilled fish and salmon. Do not add a lot of seasoning to your vegetables. Drink tea or water with your meal.

Have You Heard About Natural Supplements?

These are just some of the sample diets for lowering cholesterol. As you change your diet, I also recommend trying the best natural supplements to control your cholesterol. I recommend staying away from statins that many doctors are prescribing.

Statins will decrease your risk for developing heart disease, but they could also increase your risk for developing cancer and other life threatening illnesses.

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