If you're trying to lower your cholesterol, you're not alone. Research shows that around 40% of Canadian men and women have high cholesterol, which is a risk factor for coronary heart disease. Recently, there have been a number of studies that have shown that plant sterols can be effective in lowering LDL cholesterol.
What Is LDL Cholesterol?
Low-density lipoprotein is the major cholesterol carrier in the blood, and if too much of it circulates in the blood, it can begin to build up in the walls of the arteries. If you have a high level of LDL cholesterol, you have an increased risk of developing heart disease. LDL cholesterol is often referred to as the “bad” cholesterol, while HDL cholesterol is referred to as “good” cholesterol, as having a high HDL level can protect against heart attack.
Both total cholesterol, and LDL cholesterol can be reduced with plant sterols. Plant sterols are a structural component in the cell membrane. Eating fortified foods such as margarine and cereals may be an effective way to improve your heart health. Find foods that contain plant sterols.
How Do Plant Sterols Lower LDL Cholesterol Levels?
"Although no set dose has been established, plant sterols have been shown to lower LDL cholesterol in many studies," says Sarah Ware, a Registered Dietitian, Certified Diabetes Educator and HealthChoicesFirst.com partner. "They seem to do this by reducing the absorption through digestion, also increases excretion and reduces the production of cholesterol within the body.”
The Mayo Clinic has stated that a meta analyis of 41 trials showed that an intake of two grams of plant sterols on a daily basis can reduce your LDL cholesterol by 10%. The individuals that were taking the two-gram daily dose saw effects within one month.
For more information on how to include plant sterols in your diet, speak with your local dietitian or visit your local food store. Find more info on lowering your cholesterol.
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