Plant sterols can help lower your cholesterol
High cholesterol is a risk factor for heart disease. Lowering cholesterol can help reduce the risk of heart disease. The good news is that adopting a heart healthy diet, along with regular exercise, can help you keep LDL cholesterol levels down.
What are plant sterols?
Plant sterols – also called "phytosterols" – are substances naturally found in plant-based foods and have been in the human diet for thousands of years. Plant sterols are found in many heart healthy foods such as fruits, vegetables, nuts, and grains, and vegetable oils contain tiny amounts of plant sterols.
Studies show that consuming 2 grams of plant sterols daily can help to lower your cholesterol by up to 15% when combined with a move to a healthy diet.
How do plant sterols work?
Researchers have been studying the cholesterol-lowering effects of plant sterols since the 1950s. Plant sterols work by partly blocking the absorption of cholesterol from the intestine into the bloodstream. The cholesterol that is not absorbed is eliminated from the body.
How can you eat more plant sterols?
Here are some things you can do to include more plant sterols in your diet:
- Use Becel® pro.activ® calorie-reduced margarine with plant sterols every day. Two tsp (10 g) of Becel pro.activ® provides 40% of the daily amount of plant sterols shown to help lower cholesterol in adults.
- Enjoy a variety of vegetables and fruit every day, aiming for at least seven daily servings, as recommended by Canada's Food Guide.
- Snack on nuts, or sprinkle a small handful on your cereal and salads.
- Include whole grains in your meals. Look for recipes that use barley, brown rice, oats and quinoa.
Along with eating well, remember to follow a heart healthy lifestyle: Quit smoking, manage stress, and be active every day.