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 arrangement, and this resemblance makes plant sterols very effective in combating atherosclerosis, or the buildup of fatty plaque on blood vessels that can lead to heart disease.
How does cholesterol get into the blood stream where is can lead to plaques? As with any nutrient, mineral, or vitamin, cholesterol is absorbed into the blood via the small intestine during digestion. Cholesterol is also manufactured 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 close in their composition and structure, plant sterols fool the body into digesting them instead of cholesterol. The body thinks they are cholesterol because of the similarity in structure. Consequently 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 use for plant sterols so they are returned back to the intestine. While the body is occupied with the plant sterols, the cholesterol is passing 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 the mechanism of action for plant sterols it is easy to understand why they shold be consumed with meals for maximum benefit. The plant sterols must be in the small intestines at the same time as the cholesterol to do their work. You literally can eat your way to healthier cholesterol levels by including plant sterols with your meals.
Eating foods rich in plant sterols is helpful in lowering your cholesterol level, but it is not a substitute for an overall healthy lifestyle. You still should keep a close eye on your saturated fat and caloric intake, and don’t forget to work out too. Plant sterols are naturally found in many fruits, vegetables, nuts, seeds, and breakfast cereals in small amounts. If you are looking for 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 must eat some of these foods with each meal to get the full benefit.
The recommended daily intake for those hoping 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 by 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 we said about still watching your saturated fat and caloric intake. You don’t want to disturb 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 nearly 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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| This post written by MonaVie Independent Distributor #1573640 | |
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