Heart health is on everyone's mind these days. As the daily stress and work pressures increase, everyone seems to be battling with cholesterol problems. Health professionals are advising people to lose weight, exercise and consume a diet high in fiber to reduce their cholesterol levels. People have also started switching to supplements to lower their cholesterol. New research suggests that certain ingredients found in plants called sterols and stanols can help you get rid of your bad cholesterol.
What are Sterols and Stanols?
Plant stanols and sterols are essential chemical compounds present in the cellular membranes of certain plants. Sterols and stanols have a function in plants rather like cholesterol in humans. Stanols are saturated and sterols are not. They are present in minute quantities in many fruits, vegetables, vegetable oils, nuts, seeds, cereals and legumes.
How do They Reduce Cholesterol?
Sterols and stanols molecules look similar to cholesterol molecules. So when they travel through your digestive tract, they block the absorption of cholesterol in the small intestine. Hence, instead of clogging up your arteries, the cholesterol just goes out with the waste. Stanols and Sterols can lower the low density cholesterol (LDL) known as the "bad" cholesterol by 6 to 15 percent. The good news is that they have no effect on the "good" cholesterol (high density cholesterol - HDL). With regular use, plant sterols and stanols can result in a reduction in blood cholesterol levels.
What are the Good Sources of Sterols and Stanols?
Being in much demand, they are available in natural as well as artificial sources:
Natural sources:
- Whole wheat
- Brussels sprouts
- Legumes
- Sunflower and sesame seeds
- Almonds, Cashews, Peanuts, Macadamia nuts
- Canola, Corn, Olive oil
Artificial sources:
Fat-containing foods can be easily fortified with Sterols and Stanols. The examples are:
- Margarine
- Low fat cheese
- Crackers and chips
How Much do I Need?
Sterols can provide you maximum benefit when your cholesterol levels are slightly high (200 to 239 total cholesterol, 130 to 159 LDL). Extremely high cholesterol levels (240 or higher total, 160 or higher LDL) will require a combination of two or more sterols.
The National Cholesterol Education Program's Adult Treatment Panel III states that a safe intake of 2 to 3 grams of plant sterols and stanols daily will reduce LDL cholesterol by 6 to 15 percent.
Which is Better: Taking a Sterol or Stanol?
Clinical trials comparing the effectiveness of sterols versus stanol have shown no significant difference between the two. Neither showed any effect on blood levels of triglycerides or HDL cholesterol.
Are There Any Precautions That I Need to be Aware of?
There are a few precautions that you need to know before including them in your diet:
- According to the American Journal of Cardiology, levels of carotenes that also serve as the building blocks of vitamin A decrease when people use sterols.
- High maternal absorption of plant sterols and stanols can lead to sitosterolemia, a rare autosomal recessive inherited disorder, which is associated with an increased risk of coronary heart disease at an early age.
- Pregnant and breastfeeding women should check with their doctor before introducing stanols and sterols in their diet. This is because of the fetotoxic effects of carotenoids and the developing brain needing cholesterol.
There is more to it than just adding it to your diet. Be sure to combine these supplements with a proper diet program and regular exercise for maximum benefit.
