For the last several years scientists have been comparing natural cholesterol lowering foods that contain sterols with pharmaceutical counterparts--statins. The results have repeatedly shown that, in over 140 different studies, including certain cholesterol lowering foods will give you as good a chance of lowering your cholesterol as pharmaceutical statins.
Statins, including Lipitor, Zocor and Crestor, work by inhibiting an enzyme along the pathway of cholesterol synthesis. The disruption of the pathway prohibits cholesterol from forming, resulting in less cholesterol in the bloodstream. Some studies show statins may also help the body reabsorb cholesterol plaques that have formed on artery walls.
In comparison, plant sterols and stenols (also called phytosterols) are plant extracts that work in a similar fashion, but naturally. Phytosterols work by blocking the absorption of cholesterol in the intestine. This has the effect of lowering bad cholesterol (LDL cholesterol) but not negatively affecting good cholesterol (HDL) levels. Plant sterols/stenols are found in vegetables, nuts, grains and fruit. It is recommended that those wishing to lower cholesterol levels consume at least 0.8 grams of phytosterols daily. There are some simple changes you can make in your diet to incorporate cholesterol-lowering foods.
A simple morning routine: Add oats and oat bran to your diet. Eating natural oats for breakfast is a great way to get sufficient fiber intake as well as adding natural cholesterol lowering foods to your diet. Stay away from sugar packed boxed versions and stick to natural slow or fast cooking oats. Add fresh fruit and nuts to amp up the heartiness and nutritional value. Use ground oatmeal in soups, stews and as a substitute for flour. The American Dietetic Association suggests swapping one-third of the flour in recipes with quick or old-fashioned oats.
Snack on nuts all day: Almonds are a great source of monounsaturated fats, as well as the additional benefits of having fiber, protein and antioxidant qualities. One study involving the effects of almond consumption and cholesterol showed a decrease of bad LDL cholesterol by 4.4% after three months of eating a handful of almonds and a marked decrease of 9.4% when two handfuls were consumed daily. Walnuts are high in omega-3 fatty acids, which are responsible for lowering triglycerides in the bloodstream. Most nuts are high in calories, so if you're watching your weight, consider eating no more than 2-3 servings of nuts daily.
Consuming dark, leafy vegetables such as spinach, kale and even avocados can also aid in lowering cholesterol. Omega 3s have been associated with slowing plaque build-up in arteries. Some foods high in omega-3s are fatty fishes such as tuna and salmon are are efficient at lowering bad cholesterol.
Many companies are adding phytosterols to their products to make them healthier. Mars, Inc. has produced a chocolate bar that has added sterols and maintains the antioxidant qualities of the dark chocolate. This tasty fortified chocolate bar is called CocoaVia. Another company, Promise Activ Supershots contains 2 grams of plant sterol per 3oz drink.
In order to get the most benefit from phytosterols, make sure to eat a balanced diet. One that is high in leafy greens, nuts, grains and oats and fruits. Get plenty of exercise on a regular basis, and consider including a phytosterol supplement either in the pill, chocolate or juice/yogurt formula.
Top SEVEN FAVORITE Cholesterol Reducers:
1. Oatmeal: Slow or Fast cooking. Add fruit and nuts as desired
2. Blueberries: High in sterols, tasty and easy to snack on
3. Nuts: Alternate between favorites of almonds, walnuts and pistachios
4. Avocado, Flaxseed and Olive Oils: High in good HDL cholesterol
5. Yogurt with active live cultures and added Sterols
6. Pomegranate and Cranberry Juices (100% juices only) tasty and raises good HDL naturally
7. Salmon and Tuna: High in Omegas, great at reducing LDL's
For more information on how a health and wellness coach can help you make positive, life-enhancing changes, visit http://www.LifeSupported.com.
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