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Posts tagged ‘plant sterols’
Plant sterols and stanols are not found at high levels in foods. For this reason food manufacturers have found ways to fortify foods with plant sterols and stanols.
Some foods that are fortified with plant sterols and stanols include spreads, juices, milk, breads, salad dressings, and yogurt.
Continue reading ‘How do you increase your intake of plant sterols?’ »
I think it’s fairly well known that walnuts provide some heart health benefits, but were you aware pistachio’s can be a good choice as well?
Pistachios are a good source of many nutrients, vitamins, and minerals.
A 1 ounce (28 grams) serving of pistachios provides:
170 calories
6 grams protein
2.9 grams fiber
73.4 mg omega 3 fatty acids
59.9 mg phytosterols
Pistachios are also a good source of copper, manganese, vitamin B6, thiamin, magnesium, and phosphorous. They also provide lutein and zeaxanthin, two carotenoids associated with a lower risk of age-related macular degeneration.
But, how do pistachios positively impact cholesterol and heart health?
Here are three foods you can incorporate into your diet to promote a lower cholesterol.
1. Navy Beans
Navy beans are a great source of dietary fiber. Dietary fiber promotes a lower cholesterol level, specifically soluble fiber which can lower LDL cholesterol 1% for every 1-2 grams of soluble fiber consumed daily. Aim for 25-35 grams of dietary fiber daily. Cooked navy beans provide 6 grams of fiber per ½ cup.
Some additional sources of dietary fiber include broccoli, oatmeal, blueberries, and brown rice.
Let’s do a quick review. Step 1 of a diet to lower LDL cholesterol is to reduce saturated fat intake, step 2 increase soluble fiber, and step 3 increase plant sterol intake. The fourth step does not involve diet, but is an important part of maintaining a low LDL cholesterol level.
Here is the fourth of four options for lowering LDL cholesterol:
Physical Activity
Inactivity can cause higher cholesterol levels. Increase physical activity to increase HDL, lower LDL, and lower triglyceride levels. Check with your physician before starting an exercise program if you’re not currently active.
Lower LDL Cholesterol Diet – Step 1
Lower LDL Cholesterol Diet – Step 2
Lower LDL Cholesterol Diet – Step 3
Receive a step by step plan to promote heart health with a Mini Diet Makeover. As a special New Year’s bonus you’ll receive a complimentary copy of the Calorie Counter for Dummies. Learn more here – http://www.lisanelsonrd.com/minidietmakeover.html
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
All right, in steps 1 and 2 we covered saturated fat to lower LDL cholesterol and increasing soluble fiber to lower LDL cholesterol. Now, let’s cover plant sterols.
Here is the third of four options for lower LDL cholesterol diet:
Plant Sterols
Eat plant sterols everyday. Eating 2 grams of plant sterols each day will on average reduce your LDL cholesterol 10%.
Plant sterols occur naturally in foods at low levels, so some foods have been fortified. Here is the amount of plant sterols in some foods:
Avocados, 1 small 0.13 grams
Corn Oil, 1 tablespoon 0.13 grams
Sunflower Seeds, 1/4 cup 0.19 grams
Oat Bar with plant sterols, 1 bar 0.4 grams
Orange Juice with plant sterols 1.0 gram
Vegetable oil spread with plant sterols, 1 tablespoon 1.0 gram
Benecol is also an option to boost plant sterol intake.
Lower LDL Cholesterol Diet – Step 4
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
One way to improve heart health and lower LDL (bad) cholesterol is to include plant sterols as part of your everyday diet. Plant sterols, also called phytosterols, actively remove cholesterol from the body by blocking cholesterol absorption in the intestine.
Eating 2 grams of plant sterols each day will on average reduce your LDL cholesterol 10%.
Plant sterols occur naturally in foods at low levels, so some foods (such as margarines, mayonnaise, and dairy based drinks) have been fortified. Here are some options you can use to increase your plant sterol intake and promote a healthy heart!
Avocados, 1 small 0.13 grams
Corn Oil, 1 tablespoon 0.13 grams
Sunflower Seeds, 1/4 cup 0.19 grams
Oat Bar with plant sterols, 1 bar 0.4 grams
Orange Juice with plant sterols 1.0 gram
Vegetable oil spread with plant sterols, 1 tablespoon 1.0 gram
Fruit & yogurt flavored minidrink with plant sterols, 3 oz. bottle 2.0 grams
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