Eating just 2 grams per day of foods enriched with sterols and stanols can help prevent heart disease and lower your cholestrol.
What are Sterols and Stanols?
They are found naturally in fruits, vegetables, nuts, seeds, cereals, legumes, and vegetable oils.
According to Wikipedia, Plant sterols are known to block cholesterol absorption sites in the human intestine thus helping to reduce cholesterol in humans.In humans, sterols act to provide important signals and metabolic communications eg. circadian rhythms, blood clotting.
Studies have indicated that consumption of about 2 grams per day of stanols provides a reduction in LDL cholesterol of about 10%. The compound itself passes through the gut without entering the the blood stream or lymph. Its presence, however, reduces both the amount of cholesterol the body absorbs from food.
There has been studies which indicates there is a chance that sterols can interfere with the absorption of some carotenoids, such as beta-carotene, which your body uses to make vitamin A, so if you do eat sterols, eat servings of vegetables rich in bete-carotene aslo:carrots, squash, sweet potatoes, and dark leafy greens
How Should You eat Sterols and Stanols? Eating just 2 grams each day is sufficient. Eating more actually counter acts the positive results. If you are already consuming foods enriched with sterols and stanols, eat those instead of eating additional foods.
Some Foods that Contain Sterols: Corn oil, sunflower oil, beans, corn, peanut butter, olive oil, almonds, oranges, apples, avocados.
Thanks for stopping by. I'm sorry I didn't use a reference for measuring out 2 grams. Since I eat foods that contain sterols, I actually never measure. I'm not one for measuring either. The only thing I can suggest at this point is if someone is concerned with eating more foods containing sterols, a measuring scale would be the best bet.
Isn't it wonderful to be able to eat one's way to better health? I'm so glad we know more about nutrition now. Think about how people ate 100 years ago, the Diamond Jim Brady types, President Tafts, etc. It was considered prosperous and great to eat as much animal protein as possible. Now we know so much more!