How do I lower my cholesterol?

This is a common question some people find themselves asking. Particular as 6.1% or ~1.5 million Australians are diagnosed with high cholesterol.

Plant Sterols

As is says in the name, plant sterols are a naturally occurring ingredient found in small amounts in a range of different foods. These include:

• Fruits and vegetables

• Breads and cereals

• Vegetable oils

• Nuts, seeds and legumes

Research has shown that when combined with a varied and nutritious diet and regular physical activity, plant sterols help lower cholesterol levels between 10-15%.

How do they work?

To claim that one ingredient, food or product can lower cholesterol can sometimes be a bit hard to believe. However, this is not entirely true when it comes to plant sterol intake. To get the most optimal benefit from plant sterols, intake needs to be between 2-3g per day, and this must be in combination with regular exercise and an additional varied diet, predominately low in saturated fats.

Plant sterols are found in fruits, vegetables, wheat germ, whole-grains, legumes, sunflower seeds and vegetable oils.

Other foods with rich in Omega-3 can assist with reducing cholesterol levels.
These include:
- Oily Fish (Sardines, Salmon, Mackerel, Anchovies)
- Flaxseed oil and flaxseeds
- Chia Seeds
- Walnuts and Pecans

When consumed appropriately however, plant sterols work by competing for the same receptors as cholesterol. Hence, they block the absorption of cholesterol into the blood.

It is extremely important however to consult your doctor or Dietitian in order to assume appropriate intake of plant sterols, in order to maintain optimal benefits when it comes to lowering cholesterol. In some cases, overconsumption can interfere with beta-carotene absorption in the blood. Beta-carotene is the active ingredient of Vitamin A, found in carrots, pumpkin, broccoli, spinach, apricot and rockmelon, hence mindful inclusion of at least one serve of one of these rich sources can prevent inhibition effects.