The fourth installment of my “American Hearth Month” theme for February I continue with heart disease issues on this and my other blog NewMexicoWellness.blogspot.com. Here continues the discussion of heart healthy foods.
Plant sterols and stanols are forms of phytosterols. These are components in plants that are similar to cholesterol in animals in their form and function. Many people don’t realize that cholesterol found in animals, we make our own cholesterol in our liver, and not found in plants or foods that come from plants at all. (Peanut butter never had cholesterol since it comes from a plant!)
We get plant sterols and stanols in our diet primarily from plants (fruits, vegetables, beans, grains) and in some foods that have been fortified with them. But why do we care about plant sterols and stanols, and why are foods being fortified with them?
For over 50 years now, researchers have looked at the effects of plant sterols and stanols on our blood cholesterol, more specifically how it helps lower LDL-cholesterol (the one we want to be low).
We do consume plant sterols and stanols regularly, assuming that we are consuming plant foods…ahem… However, the amount needed to have a difference in our cholesterol levels is higher than what we can reasonably consume through diet.
So, innovations in food manufacturing in the past five to ten years have included plant sterols and stanols in foods such as margarine, salad dressing, yogurt, and orange juice. There are also dietary supplements that contain plant sterols to help lower cholesterol.
Even if you consume these foods with the plant sterols and stanols – generally need 1.3 grams/day of plant sterols or 3.4 grams/day of plant stanols – you still need to consume a low saturated fat diet and watch the dietary cholesterol. Just as when you are taking prescriptions to help lower cholesterol, it does not mean you can still eat an unhealthy diet.
So, eat a variety of plant foods, and if you have high cholesterol or want to keep it healthy, consider integrating additional plant sterols and stanols into your regular diet.
Plant sterols and stanols are forms of phytosterols. These are components in plants that are similar to cholesterol in animals in their form and function. Many people don’t realize that cholesterol found in animals, we make our own cholesterol in our liver, and not found in plants or foods that come from plants at all. (Peanut butter never had cholesterol since it comes from a plant!)
We get plant sterols and stanols in our diet primarily from plants (fruits, vegetables, beans, grains) and in some foods that have been fortified with them. But why do we care about plant sterols and stanols, and why are foods being fortified with them?
For over 50 years now, researchers have looked at the effects of plant sterols and stanols on our blood cholesterol, more specifically how it helps lower LDL-cholesterol (the one we want to be low).
We do consume plant sterols and stanols regularly, assuming that we are consuming plant foods…ahem… However, the amount needed to have a difference in our cholesterol levels is higher than what we can reasonably consume through diet.
So, innovations in food manufacturing in the past five to ten years have included plant sterols and stanols in foods such as margarine, salad dressing, yogurt, and orange juice. There are also dietary supplements that contain plant sterols to help lower cholesterol.
Even if you consume these foods with the plant sterols and stanols – generally need 1.3 grams/day of plant sterols or 3.4 grams/day of plant stanols – you still need to consume a low saturated fat diet and watch the dietary cholesterol. Just as when you are taking prescriptions to help lower cholesterol, it does not mean you can still eat an unhealthy diet.
So, eat a variety of plant foods, and if you have high cholesterol or want to keep it healthy, consider integrating additional plant sterols and stanols into your regular diet.
Eat Well, Live Well, Be Well - and toast to the plant sterols.
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