Having high cholesterol doesn't usually come with any symptoms, yet it is one of the leading causes of heart attacks and strokes. People with high cholesterol have at least twice the risk of a heart attack than those who don't.
Most people assume their cholesterol levels are fine but, if they're wrong, they may have dangerously clogged arteries that can reduce blood flow and lead to serious problems. Just as it can be very hard to guess the weather, it is equally hard to guess what our cholesterol levels are and, similar to the unexpected onset of stormy weather, high cholesterol can sneak up and cause major issues if we're not prepared.
Some people may suspect their cholesterol is high because their parent’s cholesterol levels are high. However, most people learn about their cholesterol levels from a simple blood test usually associated with a regular check-up with their doctor. If the levels are high, doctors usually prescribe dietary changes and statin drugs to reduce their cholesterol.
We now know about naturally occurring, plant-derived molecules (called sterols) which have been found to be a powerful tool in lowering cholesterol. Whether you are looking to reduce your cholesterol that is currently too high or prevent cholesterol from becoming a potential problem later, plant sterols may provide substantial benefit as an alternative to statin drugs or in addition to cholesterol-lowering dietary changes.
Cholesterol: The good, the bad, the unhealthy
Although it may surprise some, not all kinds of cholesterol are bad. In fact, cholesterol is a necessary substance that the body creates to assist in the creation of vitamin D, cell membranes, hormones, and bile acids that allow the body to digest fat. The body can make all the cholesterol it needs.
However, eating high-cholesterol foods can overload the body with excess cholesterol. A standard cholesterol test, known as a lipid panel, measures total cholesterol in your body and will tell you the specific kind of cholesterol in the blood: low-density lipoproteins (LDL), high-density lipoproteins (HDL), and triglycerides.
HDL cholesterol is often referred to as good cholesterol because it carries LDL (bad) cholesterol from other parts of your body back to your liver so that it can be removed from the body. LDL cholesterol causes a buildup of plaque in the arteries, called atherosclerosis, and leads to damage of the arteries, including those to the heart, which is the major cause of a heart attack. Triglycerides are similar to cholesterol in that they are a type of fat in the blood that is useful and essential at low levels but dangerous at high levels.
Whereas cholesterol builds cells and hormones, triglycerides are burned to create energy. Although triglycerides are not discussed as often as cholesterol when it comes to heart health risk factors, it is important to be aware of triglyceride levels. The Mayo Clinic considers a normal triglyceride level to be anything below 150 milligrams per deciliter (mg/dL) of blood.
When it comes to cholesterol, many researchers believe that maintaining healthy ratios of good cholesterol (HDL) to bad cholesterol (LDL) is even more important than simply looking at your overall level. It is best to have your doctor check your cholesterol every few years to determine if your ratio of total cholesterol to HDL is a healthy one. If that ratio is less than 3.5 to 1, it's usually time to start addressing the problem before it harms cardiovascular health.
Another key measurement is if your total cholesterol (sum of HDL, LDL, and triglycerides divided by 5) is over 200; this means you are at risk. The key is to find a way to lower your LDL to below the optimum level of 100 mg/dL without lowering HDL. Plant sterols give us a safe, natural, and effective way to do exactly that.
How plant sterols can help
Many health organizations, from the Mayo Clinic to the Cleveland Clinic, have been spreading the word about how plant sterols can reduce dietary cholesterol. Plant sterols are naturally occurring substances that are present in small amounts in many kinds of grains, fruits, legumes, vegetables, nuts, and seeds.
Plant sterols are believed to reduce cholesterol because the body appears to think the sterols are cholesterol and absorbs them instead of the actual dietary cholesterol. The result is that dietary cholesterol absorption is reduced and LDL cholesterol levels are lowered.
A study published in Comparative Biochemistry and Physiology Part A: Molecular & Integrative Physiology concludes that our reduced dietary intake of fruits, and especially vegetables, plays a big role in our use of cholesterol-lowering medications like statins. The researchers found that experimental introduction of plant sterols, as well as fiber and vegetable protein, lowered LDL cholesterol in healthy volunteers by over 30%.
What the science says
Research from Food & Nutrition Research came to similar conclusions by determining that plant sterol-containing products significantly decreased LDL levels among study participants compared to those who received a placebo. The greatest benefit was seen in those who had the highest LDL readings going into the experiment. The study also found that consuming plant sterols three times a day before meals made them more effective than taking them once daily.
A study from the Journal of Lipid Research also found a connection between plant sterols and lower cholesterol, explaining that consuming more phytonutrients leads to a leaner body, which may further support healthy cholesterol levels.
Research published in The American Journal of Clinical Nutrition examined the effects of different plant sterol doses on cholesterol levels. Subjects receiving 2059 mg per day experienced the most significant decrease in LDL cholesterol, suggesting this is an effective high-end dose.
Plant sterols can also help lower triglyceride levels. A study from the European Journal of Nutrition found that those with the highest triglyceride levels saw the greatest reductions after supplementation.
How to manage cholesterol naturally
There are three primary ways to reduce LDL: reduce high-cholesterol foods, block absorption of dietary cholesterol using plant sterols and increased vegetable intake, or block cholesterol production with statin drugs.
Although statins are commonly prescribed, they can be accompanied by severe side effects. A study from The Journal of the American Medical Association found many patients experience muscle pain, weakness, and cramping, a condition known as statin intolerance.
A review in the American Journal of Cardiovascular Drugs noted additional side effects, including cognitive, gastrointestinal, glucose control, and sleep disturbances.
Reducing intake of trans fats, saturated fats, processed foods, and animal-based products while increasing plant-based oils and whole foods can significantly help manage cholesterol.
Foods naturally high in plant sterols include certain oils, seeds, nuts, whole grains, flours, and soybeans, according to the Journal of the American Dietetic Association.
While age, gender, and heredity can’t be changed, physical activity, weight management, smoking cessation, and diet can. Plant sterols provide a practical option for those seeking a natural approach.
The best way to supplement with plant sterols
Col-Sterol by Genestra delivers a potent blend of high-quality plant sterols derived from Brassica napus.
Coratin by Metagenics combines plant sterols with red yeast rice and other natural ingredients for comprehensive cholesterol support.
I hope this information encourages you to learn more about your cholesterol levels and take action if needed. For questions, contact customer service at 888-460-3091 or email customerservice@oakwaynaturals.com.
Until next time, stay healthy!
Yours in health,
Dr. Gregg Gittins
