Phytosterols: Plant's "cholesterol"

Phytosterols which includes sterols and stanols are chemical compounds similar to cholesterol which are found only in plants. Only source of them is diet because our bodies can't produce them.

They can lower cholesterol, by tricking the body into thinking that there is enough cholesterol which leads to lower production of cholesterol in the liver.

Sterols and stanols work by acting on cholesterol receptors thereby reducing absorption of cholesterol in the intestines. This causes the body to decrease natural production of cholesterol and to increase excretion of cholesterol through stool by stimulating bowel movements.

There are over 40 known phytosterols but beta-sitosterol, campesterol, and stigmasterol are the most well known and the most commonly plant sterols found in foods.

While cholesterol is essential for many vital processes in human body such as production of hormones, too much of it can reflect negatively on human heart and blood vessels.

FOOD SOURCES

Luckily for us, they are found in fruits, vegetables, nuts and legumes as well as in oils which have the highest phytosterol content from all of them.

FRUITS

Although fruits have low amount of sterols, there are still a significant source due to their higher total intake.

  • Avocados-unusually rich source of sterols among fruits
  • Oranges
  • Bananas
  • Apples
  • Cherries
  • Berries
  • Peaches
  • Pears
  • VEGETABLES

    Vegetables have similar sterol content as fruits do but are eaten in smaller quantities which makes them less significant source of plant sterols.

  • Beet root
  • Broccoli
  • Brussels sprout
  • Cauliflower
  • Onion and Garlic
  • Carrots
  • Yams
  • Cabbage
  • NUTS AND LEGUMES

    Nuts and legumes are superior source of phytosterols, when compared to fruits and vegetables but not as rich as oils.

  • Peanuts
  • Cashew nuts
  • Almonds
  • Peas
  • Beans
  • Pistachios
  • Walnuts
  • OILS

    Oils made from whole grains, seeds and other plants are the richest source of sterols and stanols.

  • Sesame oil
  • Corn oil
  • canola oil
  • Rice bran oil
  • Wheat germ oil
  • Flax seed oil
  • Cottonseed oil
  • Soybean oil
  • Olive oil
  • Coconut oil
  • Palm oil
  • NOTE: Fruits, vegetables, nuts, legumes and oils are listed in order. The ones with the highest amounts of sterols and stanols are on the top,  while the ones with lower amounts are on the bottom of the list.

    CONCLUSION

    While phytosterols have shown to be effective in reducing LDL cholesterol, total cholesterol and risk of coronary heart disease, they also have additional benefits.

    They can lower triglycerides and reduce the risk of cancer, by opposing carcinogens, while promoting cellular death of abnormal cells.

    So, whether you have or don't have heart disease, eating foods containing sterols will reflect positively on your health, in more ways then one.






    Heart Healthy Diet: Simple Tips and Guidelines
    Learn everything you need to know about heart healthy diet and find the right one for you. Implement few simple tips for immediate benefits.
    Heart Healthy Foods: How to Get the Most from Them
    Heart healthy foods can improve cardiovascular system function. Foods good for the heart are bursting with vitamins, minerals and rejuvenating phytochemicals.
    Herbs for the Heart and Cardiovascular System
    You have heard for hawthorn and garlic but there are few other herbs for the heart which can help in treating heart disease, naturally.
    The Best Heart Health Supplements
    Besides fish oil, there are several heart health supplements which can be useful. This includes Coenzyme Q10, Salicin, vitamin D3 and few others.
    Heart Healthy Spices
    Although there are many heart healthy spices out there, each of them can help prevent and treat heart disease in its own way, thanks to different types of flavonoids in these heart spices.
    Stress and Heart Disease: How are They Connected
    Stress and heart disease are closely related. In order to decrease the risk of heart problems, we have to learn how to handle the stress and treat its consequences, if we are unable to avoid it.
    Cardio Exercises for the Heart and Cardiovascular System
    Cardio exercises are vital part of natural heart disease treatment. However, which kind of heart exercise you should preform, varies from person to person.
    Good vs Bad Cholesterol: How to Improve Cholesterol Values
    Good vs bad cholesterol conflict is somewhat misunderstood. There is no good or bad cholesterol but only high or unbalanced cholesterol.
    Good Fats vs Bad Fats: Nutritional Facts and Guidelines
    What is the real truth when it comes to good fats vs bad fats? How much dietary fats should you consume daily and what are the best food sources of healthy fats?
    High Blood Pressure Remedies
    High blood pressure remedies range from tips and lifestyle modification to herbs and supplements. However, the method that works for someone else, may not work for you.
    Normal Heart Rate: How is Regulated and Influential Factors
    Normal heart rate varies from person to person. Although, age affects resting heart rate, there are many other factors that can raise or decrease heart rate.
    How to Lose Fat: Overlooked Tips for Weight Loss
    How to lose fat is surely one of the most intriguing questions for so many people. However, the answer is very simple. Eat healthy foods, perform fat burning exercises and take care of your hormones.
    Hormones and Heart Disease Connection
    Don't neglect hormones and heart disease connection. If you want to treat or prevent heart disease you have to balance your hormones.
    Heart Disease and Immune System Connection
    Heart disease and immune system connection is often overlooked, while trying to improve cardiovascular system function. However, there are several things you can do to change this.
    Dental Health Heart Disease Connection: Facts and Tips
    Dental health heart disease connection is one of three overlooked factors, along with hormones and immune system. However, with smart and effective approach we can change this.
    Causes of Heart Disease
    There are many causes of heart disease and factors that can increase or decrease your risk for developing heart related problems. Check how to turn the tide in your favour.
    Symptoms of Heart Disease
    There are few main symptoms of heart disease. Find out which are they, how to recognize them as well as my personal experience with some of them.
    Diagnosis of Heart Disease
    Accurate diagnosis of heart disease is the first step toward recovery. You can't start with treatment before you know what kind of disease you have, obviously.
    Treatment for Heart Disease: Medications and Surgeries
    Standard treatment for heart disease consists of surgeries, medications and devices. Which one is right for you, depends on your condition.
    Heart Disease Blog
    This is a blog about natural remedies, personal stories, helpful herbs and supplements, workout program as well as other tips and facts which may help people faced with heart disease.
    Contact Me
    Ask questions and leave comments about this site here.
    About the Author of Heart Health Guide
    About the author of Heart-health-guide.com website.
    Heart Health Guide Sitemap
    This is sitemap of Heart Health Guide.com. If you want to get better overview of informations on this website, you can get it here.

    Copyright © 2014 - Heart Health Guide - All Rights Reserved.


    About Author | Privacy Policy| Disclaimer / Disclosure | Contact



    Custom Search







    Adaptogens & Superfoods



















    Good Fats with Coenzyme Q10 and Carotenoids
























    Hawthorn Extract - min 1,8 % Vitexin