Reading guide: It can effectively lower "bad cholesterol"? But you haven't eaten enough! Many people don't know
Did you know that there is a miracle ingredient hidden in our daily diet, which can effectively lower "bad cholesterol", but few people know about it. This ingredient is phytosterols!
You may have seen this term on food packaging, but what exactly is it and what are its miraculous effects? Let's unveil this health secret and explore the wonderful world of plant sterols!
01 Let's take you to understand what plant sterols are
Phytosterols are bioactive substances that occur naturally in plants and belong to a class of triterpenoids. It is found in a variety of foods like vegetable oils, grains, nuts, etc. The structure of phytosterols is very similar to cholesterol, but it is derived from plants rather than animals.
Due to their structural similarity to cholesterol, phytosterols can compete with cholesterol in the intestine for absorption and can form insoluble precipitates that are subsequently excreted from the body, thereby reducing the body's absorption of cholesterol.
Phytosterols are thought to be beneficial for blood lipids and can reduce total serum cholesterol levels, especially LDL cholesterol, commonly known as "bad cholesterol".
At the same time, phytosterols also have a variety of physiological functions such as improving insulin resistance, reducing the risk of cancer, antioxidant, and anti-inflammatory. A moderate intake of phytosterols in the diet can provide multiple safeguards for good health.
Effects of phytosterols:
Lowers cholesterol: Plant sterols can reduce total cholesterol and LDL cholesterol levels in the blood, help improve blood lipid metabolism, and reduce the risk of cardiovascular disease.
Improves blood glucose metabolism: Phytosterols have shown positive effects on blood glucose metabolism, helping to improve insulin resistance and glucose metabolism, thereby reducing the incidence of diabetes.
Anticancer effects: phytosterols are inversely associated with cancer risk, especially inhibiting gastrointestinal tumors. Its anticancer mechanism may be related to the influence of cholesterol and bile acid metabolism, as well as its antioxidant and anti-inflammatory activities.
Antioxidant and anti-inflammatory: Phytosterols have certain antioxidant and anti-inflammatory properties, which can reduce inflammatory reactions and have a certain improvement effect on inflammation-related diseases.
Sources of phytosterols:
Vegetable oil: including soybean oil, rapeseed oil, corn oil, etc., is one of the main sources of plant sterols. These vegetable oils are rich in phytosterols and are an important edible oil in people's daily diet.
Nuts: Nut foods such as almonds, walnuts, and hazelnuts are also rich in phytosterols. As one of the options for healthy snacks, nuts are not only delicious but also packed with a variety of nutrients, including phytosterols.
Grains: Grains such as oats and brown rice are also one of the great sources of plant sterols. These grains are not only rich in dietary fiber and vitamins, but also contain a certain amount of phytosterols, which help maintain good health.
Vegetables and fruits: Vegetables and fruits such as spinach, broccoli, apples, bananas, etc., also contain some amounts of phytosterols. A diverse diet can ensure adequate intake of phytosterols and other nutrients.
Beans and soy products: Soybeans and their products, such as tofu and soy milk, are also good sources of plant sterols. Not only are these foods rich in protein, but they also contain a variety of phytochemicals, including phytosterols.
Tuber plants: Some tuber plants, such as potatoes, sweet potatoes, etc., also contain a certain amount of phytosterols, which are one of the common ingredients in the daily diet.
Phytosterol intake:
Dietary intake: With a reasonable combination of daily diet, it is easy to consume enough phytosterols. Eating more foods rich in phytosterols, such as various vegetable oils, nuts, grains, vegetables, fruits, legumes and soy products, can effectively increase the intake of phytosterols.
Supplements: For certain populations, such as those with dyslipidemia or certain medical conditions, where food intake of phytosterols may not be sufficient or inconvenient, taking phytosterol supplements may be considered. These supplements are usually sold in capsule or liquid form and are available in health stores or pharmacies.
How to consume phytosterols wisely:
Eat a varied diet: Choose a variety of foods to consume phytosterols, including various vegetable oils, nuts, grains, vegetables, fruits, legumes and soy products, etc., to ensure adequate phytosterol intake.
Pay attention to collocation: In terms of diet, you should try to choose foods low in saturated fat and cholesterol to enhance the lipid-lowering effect of phytosterols. Avoid excessive intake of high-fat, high-cholesterol foods so as not to affect the absorption and metabolism of phytosterols.
Moderate intake: While phytosterols have health benefits, they should not be consumed in excess. According to relevant studies and guidelines, a daily intake of about 2 grams of phytosterols can achieve good health effects, and more than this amount may have negative health effects.
Regular monitoring: For people with specific health problems, such as dyslipidemia or cardiovascular disease, it is recommended to monitor blood lipid levels and health status regularly, and adjust diet and supplementation regimens in time to achieve optimal health outcomes.
Recommendations for phytosterol intake:
Intake: The amount of phytosterols consumed daily to achieve their health benefits. The recommended intake can be obtained through a daily diet or you can consider taking a phytosterol supplement.
Food pairing: It is recommended to consume phytosterols on the basis of a diet low in saturated fat and cholesterol to enhance their lipid-lowering effects.
Do we have a comprehensive understanding of health? Plants may be an inconspicuous term in our daily diet, but their health benefits cannot be ignored.
If you have any questions or shares about healthy eating, please leave a message in the comment area, let us discuss the bits and pieces of healthy life together, and move towards a healthier and better tomorrow together!