Plant sterols, also called plant stanols, are molecules similar to cholesterol 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 resemblance makes them very effective in fighting 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 through the small intestine during the digestive process.
Cholesterol is also created by the liver.
While the investigation into exactly how plant sterols work is on-going, the current understanding is that they compete with cholesterol for absorption in the small intestines.
Because animal cholesterol and plant stanols are so similar in their composition and structure, plant sterols trick the body into digesting them rather than cholesterol.
The body believes they are cholesterol due to the similarity in structure.
Consequently the intestines absorb plant sterols and send them to the liver in much the same way as cholesterol is processed.
However, the body has no use for them so they are recycled back to the intestine.
While the body is busy with the decoys, the cholesterol is passing through the small intestines, into the colon and leaves the body via the feces.
Plant stanols are a decoy.
The end result is that the body retains less cholesterol because more is being passed 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 job.
You literally can dine your way to healthier cholesterol levels by including plant sterols with your meals.
Eating foods high 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 watch on your saturated fat and caloric intake, and don't forget to work out too.
Plant stanols and 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 stanols and sterols 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 and stanols.
Remember, you must eat some of these foods with each meal to get the full benefit.
The recommended daily intake for those wishing to reduce overall cholesterol is 0.
8 to 2.
0 grams per day of plant sterols.
Because it would be hard to get enough 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 we said 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 begin 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 stanols and sterols along with essential phytonutrients and antioxidants.
Find a 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.