Outsmart your cholesterol naturally with plant sterols and stanols. These compounds which are found in plants, fruits, vegetables and grains, have been shown in numerous studies to lower LDL (bad) cholesterol.
They're similar in structure to cholesterol and compete for absorption in the intestines so the more of these natural compounds you have in your diet, the less cholesterol that gets absorbed into the bloodstream, and the better your chances for lowering your LDL (bad) cholesterol.
One in three adults in the US have it. People with high cholesterol have a greater risk of developing heart disease compared to those who have optimal levels.
While some people are more susceptible to high cholesterol, everyone can take measures to reduce it. These sterols and stanols, also called phytosterols and phytostanols, are found in the cell membranes of plants.
Plant sterols are present in small quantities in a variety of plants, fruits, vegetables, and grains; plant stanols occasion naturally and in even smaller quantities in some of these same sources.
It is estimated that we consume about 200-400 mg of these sterols per day, and about 50 mg of plant stanols.
Recommended Intake of these compounds.
The National Institutes of Health (NIH) recommends a sterol and stanol intake of 2,000 mg per day as part of a diet low in saturated fat and cholesterol that includes plenty of soluble fiber, exercise, and weight loss.
Higher consumption of these healthy compounds has been shown to result in significant reductions in LDL cholesterol.
No studies have examined the impact of sterols and stanols directly on heart disease incidence, but a reduction in LDL cholesterol has been shown to reduce the incidence of coronary heart disease.
How Do These Compounds Work?
Because their structure is similar to that of cholesterol, these compounds compete for absorption in the intestines, which can effectively decrease the absorption of cholesterol in the body. 10% reduction in heart disease risk.
Fiber and Cholesterol
Fiber is also an excellent way to reduce cholesterol naturally.
Resveratrol and Cholesterol
Resveratrol also reduces cholesterol by turning down the over production of cholesterol in the liver and combined with sterols and stanols can safely reduce cholesterol (without side effects) and lower your chance of heart attack and stroke.
National Institutes Recommended Lifestyle Changes to Lower Cholesterol
Follow these tips from the National Institutes of Health's Therapeutic Lifestyle Changes Program to help lower your cholesterol:
* 1. Decrease your intake of saturated fat to less than 200mg per day.
* 2. Decrease your dietary cholesterol take to less than 200mg. per day.
* 3. Lose 10 pounds if overweight.
* 4. Add 5-10 grams of soluble fiber to you diet each day.
* 5. Add 2,000 mg of plant sterols and stanols to your diet each day.
Plant sterols and stanols supplements .