Healthy Food – Nature’s Heart Healers

Content of sterols in a variety of these foods can lower cholesterol and reduce the risk of heart disease by 20%. What needs to be purchased and how do I eat?

Give me a place in the kitchen cupboard for a variety of diseases repellent products, namely food sterols and stanols yield, which proved to protect the heart. Sterols and stanols found in fruits, vegetables, nuts and oils. Based on several studies published medical journals in America and Europe, adding only 2 g plant sterols and stanols in our daily diet for 2 weeks, cholesterol levels can drop to 10%. Numbers seem small and insignificant, but with just such a small amount of risk of heart disease could drop to 20%. For your information, today, heart disease is the number one killer of American States.

Following exposure will make us more aware of the workings of these two unique content, how they protect our health, and how to best integrate them into our diet.

Why is the news?
Scientists have actually known the benefits of plant sterols and stanols from more than five centuries ago. Unfortunately ingredients contained in natural foods are not high enough to reduce cholesterol levels (one tablespoon of corn oil, which is considered the best natural sources, only 0.13 grams of plant sterols, while the recommendation is 2 g daily). But, in the 1980s, chemists from Finland found a way to get extract sterols and stanols from plants and mixed into the food fat.

New mixture called sterols and stanols esters, first found in products such as margarine spreads in the year 2000. Now, thanks to the emergence of new technologies, the researchers could extract the sterols and stanols from various plants and more fortified foods, like cheese, orange juice, bread and egg-rotian. In the United States alone, the most famous brand of plant sterols can be found in various foods. Few years, global market researchers predict sterol-containing food products will reach the production value reached 250 million U.S. dollars, or nearly 3 times the amount diraup when there are new products on the market.

How does it work?
Sterols and stanols from plants such as cholesterol-like nature itself: soft and supple. Both serve to block hormones, vitamins, and cell walls. Structure similarity is what makes sterols and stanols can suppress cholesterol levels. Since the entry into the digestive track, racing against cholesterol sterols. Thus, sterols absorbed into the bloodstream and not into the artery clogging cholesterol. Bonus: Studies show that sterols and stanols do not affect the blood that protect the network HDL cholesterol.

Anyone who needs it?
Sterols very helpful at the time of our cholesterol level is high (200 to 239 total cholesterol, LDL 130-159). If we significantly enhanced levels (total 240 or more, or 160 or more LDL)., The doctor will help determine the most appropriate method of treatment – whether in the form of sterols, cholesterol-lowering drugs (statins), or a combination of both.

According to researchers at Wageningen University in the Netherlands, has a lot of research that shows how a combination of sterols and statins are more effective than drugs cholesterol-lowering with a double dose. Combined sterols and satin is a wise choice to avoid side effects from medications.

“If one of my patients have high LDL levels but can not tolerate cholesterol-lowering drugs well, I would recommend the person to eat from plant sterols and fiber,” said Arthur Agatson, MD, a preventive cardiologist and assistant professor of medicine at the University of Miami, Miller School of Medicine.

Although cholesterol level we are in safe, (less than 200 total, less than 100 LDL), the decision to add sterols in the diet would not be harmful. But the decline in cholesterol also not be too significant, according to Cyril Kendall, PhD, research scientist at the University of Toronto. who have studied the problem sterols during the past seven years.

Who should avoid it?
The experts do not know for sure whether sterol-enriched foods and stanols are safe for consumption pregnant women and children. Therefore, it is wise if the pregnant women and children do not consume plant sterols and stanols at all. Which is also important to note: at the beginning of the study found indications that plant sterols can interfere with absorption of carotenoids, like beta carotene, the body needs to form vitamin A. If you eat sterols, add vegetables rich in beta carotene, like carrots, pumpkin, sweet potato and leaves of dark green to your diet, as many as one or two times a week, as a counterweight.

Basic rules consume
For maximum results, stick with the rules of 2 grams per day. Eating too much it will reduce the positive effects, says Kendall. Also, do not forget, once you’ve started eating sterol-enriched foods, do not ever stop. If not, your LDL will rise again. To consume sterols and stanols, follow the following rules:

>>For doses per day into two parts
Consumption of 1 g at breakfast and other gr 1 at lunch or dinner, “said Keenan. This division not only helps prevent absorption of cholesterol, but also block the body’s cholesterol is formed during the digestion process, the figure reaches nearly 80% of the total.

>>Use as a replacement
If you consume food already fortified sterols, no need to add more. If not, reduce the calories in one of your diet as much as the amount consumed. It needs to be given sterol-enriched foods is not really low-calorie foods. This means that these foods has the potential to cause obesity if consumed in excessive amounts.

>>Combine a diet low in fat, low cholesterol, and high in fiber.
Thus, your risk for heart disease even further. Although the content of sterols and stanols good for heart health, they are not taking the only way to live healthy.

5 steps 30% LDL decrease
1. Reduce saturated fats as much as 7% of the total calorie intake (2000 calories to the diet this means that 15.5 gr)
2. Control calories to maintain ideal body weight
3. Reduce dietary cholesterol to 200 mg per day
4. Consumption of 20-30 grams per day (10-25 grams of fiber should be able to be absorbed)
5. Add 2 g plant sterols / stanols per day

Natures Top 10
Processed products may offer more doses want to come along, but under natural foods not only contain sterols, but also has other advantages:

1. Corn oil
Oil is a source of polyunsaturated fats are healthy and can help reduce cholesterol. natural sterol content: 0.13 g * per 1 tablespoon

2. Sunflower oil
No saturated fat content is high which could reduce the risk of heart disease and provides nutrition to maintain body cells stay healthy. Content of natural plant sterols: 0.1 gr * per tablespoon

3. Nuts
Nuts contain lots of fiber and of the results of research known that bisamembantu fiber-rich foods lower the risk of heart attack. Content of natural sterols: 0:07 g * per 1 / 2 cup

4. Maize
These foods contain folate, a type of B vitamin that can reduce damage to blood tissue. Content of natural sterols: 0.06 g * per 1 / 2 cup

5. Peanut Butter
Filling protein, which ultimately helps us to control weight. Content of natural sterols: 0.05 g * per 2 tsp

6. Olive Oil
This is the source of unsaturated fats are very good. Olive oil will reduce LDL cholesterol that is bad and raise good HDL cholesterol to the body. Content of natural sterols: 0.03 g * per 1 tbsp

7. Almon Nuts
Unsaturated fat and vitamin E in almonds help reduce cholesterol. Content of natural sterols: 0.02 g * per 30 ml

8. Oranges
This fruit is a source of vitamin C is very good. One of the usefulness of vitamin C itself is improving endurance. Content of natural sterols: 0.02 g * 1 piece of small size

9. Apple
Of apples, we can get enough fiber, and guaranteed not to fatten the body. natural sterol content: 0.01 g * 1 piece of small size

10. Avocado
In addition to unsaturated fats, avocados also contain potassium which helps regulate blood pressure. Content of natural sterols: 0008 g * per 30 ml

* The amount of sterols found naturally