Foods with Plant Sterols
Plant sterols are an effective nutritional tool for lowering LDL cholesterol by 10-15%. As part of a diet that is both low in saturated fats, trans fats and cholesterol, and high monounsaturated fats and soluble fiber from oats, beans, barley or psyllium, individuals can achieve cholesterol reduction of 30%+.
In nature, small quantities of plant sterols can be found in a range of foods, particularly vegetable oils. The average plant sterol intake is about 250 milligrams. Vegetarians consume in a range of 400 to 750 milligrams. Plant sterol intake in traditional diets has been estimated to be about 1g (1000mg). Medical studies have concluded that 2-3g (2000-3000mg) effectively lower cholesterol. Fortified foods or supplements are typically required to obtain these levels.
Click for Chart of Foods with Plant Sterols
In nature, small quantities of plant sterols can be found in a range of foods, particularly vegetable oils. The average plant sterol intake is about 250 milligrams. Vegetarians consume in a range of 400 to 750 milligrams. Plant sterol intake in traditional diets has been estimated to be about 1g (1000mg). Medical studies have concluded that 2-3g (2000-3000mg) effectively lower cholesterol. Fortified foods or supplements are typically required to obtain these levels.
Click for Chart of Foods with Plant Sterols
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Labels: cholesterol lowering diets, foods with plant sterols, heart disease prevention, natural cholesterol lowering, plant sterol, portfolio diet
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