Plant sterols, also known as stanols, are cholesterol-like molecules found in plants, such as whole grains, fruits, legumes, and vegetables. Plant sterols are minimally different from animal cholesterol in their chemical structure, and this similarity makes plant sterols very effective in fighting atherosclerosis, or the buildup of fatty plaque on blood vessels that can lead to heart disease.
How does cholesterol enter the blood stream where is can be deposited in plaques? As with any nutrient, mineral, or vitamin, cholesterol is absorbed into the blood via the small intestine during digestion. Cholesterol is also created by the liver.
While the investigation into exactly how plant sterols work is on-going, the best understanding is that they compete with cholesterol for absorption in the small intestines. Because animal cholesterol and plant sterols are so similar in their composition and structure, plant sterols fool the body into processing them rather than cholesterol. The body thinks they are cholesterol because of the similarity in structure. Therefore the intestines absorb plant sterols and send them to the liver in exactly the same way as cholesterol is processed. However, the body has no need for plant sterols so they are recycled back to the intestine. While the body is occupied with the plant sterols, the cholesterol is continuing through the small intestines, into the colon and out in the feces. Plant sterols are a decoy. The end result is that the body retains less cholesterol because more is being excreted out of the body. Over time this can lead to lower total levels of LDL blood cholesterol.
Once you understand how plant sterols work it is easy to understand why they shold be eaten with meals for maximum benefit. The plant sterols need to be in the small intestines at the same time as the cholesterol to do their work. You literally can dine your way to healthier cholesterol levels by including plant sterols with your meals.
Eating foods high in plant sterols is beneficial in lowering your cholesterol level, but it is not a substitute for an overall healthy lifestyle. You still should keep watch on your saturated fat and caloric intake, and don’t forget to work out too. Plant sterols are naturally occuring in many fruits, vegetables, nuts, seeds, and breakfast cereals in small amounts. If you are seeking a high concentration of plant sterols and stanols naturally, then you should consume a lot of cereals and rice bran. Nuts, nut butters, flour, corn oil, soybeans, and wheat germ are also good sources of sterols. Remember, you need to eat some of these foods with each meal to get the maximum benefit.
The recommended daily intake for those wishing to lower overall cholesterol is 0.8 to 2.0 grams per day of plant sterols. Because it would be difficult to get enough plant sterols to achieve any medicinal benefit through eating the foods listed above, many foods are now fortified with plant sterols. Such foods are called “functional foods” and include margarines, spreads, and juices.
Remember what was sair earlier about still monitoring your saturated fat and caloric intake. You don’t want to throw off your diet’s balance by adding “functional foods” that are not typically a part of your normal diet. For example, if you start to use sterol-enhanced margarines or spreads when margarines or spreads were not a part of your diet previously, you are increasing the net fat and calories within your diet. This can be harmful in other ways. Consider replacing a normal beverage with a juice-based sterol product such as MonaVie Pulse, in order to keep your net fat and calorie count near your normal levels.
Just 4 ounces of MonaVie Pulse delivers almost a full gram of plant sterols along with essential phytonutrients and antioxidants. Find a plant-sterol fortified functional food that you will look forward to having with all major meals. Given the choice of a margarine or a 100% fruit juice, the healthier and more convenient choice is clear.
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