Does anyone know good food sources for perhaps 3-5 grams/day of these cholesterol blocking foods.
I'm not interested in the Vitamin store supplements or the $5 margerines like Benecol but rather in the REAL food sources. I assume from the name they must come from SOME plants, rather than just chemical vats!!
Maybe it's not worth the trouble.
From the British Heart Foundation:
Studies suggest that the consumption of about
2-3g/day of plant sterols/stanols reduce LDL
c h o l e s t e rol levels by between 9%-20% although
there is considerable variation amongst individuals.
No or little effect on high density lipopro t e i n
cholesterol or triglyceride levels has been reported.
Well, I don't know whether it's worth it or not. But I'll tell you one thing. I have found that I must draw the line somewhere with regards to supplements. I'm already taking quite a few supplements, and not all of them are inexpensive. I will continue to take whatever I feel is most essential, but I have recognized that it would be ridiculous and foolhardy of me to jump on any bandwagon that crosses my path. So, for now I think that I will just stick to whatever supplements I feel would be most beneficial.
"Men and nations will act rationally when all other possibilities have been exhausted."
Peanuts (in the shell) are regarded as one of the best sources of plant phytosterols. (A quote related to peanuts you can find: "There is overwhelming evidence that indicates that consumption of plant sterols, such as SIT, can lower plasma cholesterol by interfering with cholesterol absorption from the gut."
I am currently on a 'test run' where i have been eating at least one serving (a good handful) of peanuts-in-the-shell every day after determining that seemd to be one factor that gave me really good numbers last year. (and when I slacked off peanuts for mixed nuts my LDL had zoomed up). Other parts of diet are mostly unchanged -- high fruits/vegs -- low red meat, normal/low dairy(no real butter, no eggs), lots of grains, daily fish-oil.
Won't know the results til late June tho -- after annual physical.
But you can always start now an I'll let you know then -- have em with your wine (or beer ).
I take the plant sterols as a supplement, but not three times a day, as you often hear recommended. Since my understanding is that it helps prevent absorption of dietary cholesterol only (someone correct me if I'm wrong here), I take it with or before a meal in which I will be eating a fair or large amount of dietary cholesterol - eggs, shrimp, beef. Since I typically eat at least one and sometimes two meals a day vegetarian, I see no point in taking a plant sterol with those meals. This cuts my cost down, as well as what I see as unnecessary pill-popping. I have enough other pills I take anyway. Of course, I really don't know if it is doing me any good, either.
You guys might find this interestingrresearched at the University of Maastricht)
The maximum effect on LDL cholesterol of 9 to 14% was reached when daily intake was between 2 to 2.5 g, while HDL cholesterol and triacylglycerol concentrations were not affected. We have recently shown that consumption of 2.5 g plant stanols at once during lunch was as effective as consumption of 2.5 g plant stanols divided over the three meals of the day.
I'm finding many links between plant sterols and soy protein foods like tofu and concentrated soy protein...but little on actual QUANTITIES in these foods.
I've tried many supplements over the past several years (including plant sterols/stanols, Guggul etc.) I'm now trying "Policosanol" (sugar cane) for the past 7 weeks. I've been taking 20 mg after dinner. I'm interested to see my next blood test results. Antioxidant vitamins, C,E selenium, grape seed extract etc. have had no effect on my cholesterol, but I believe they benefit us in other ways (immune system, vision etc..) My only concern is the recent news about "over-oxidizing our system". The ZOCOR/NIACIN study showed cholesterol #'s blunted by the addition of these antioxidants, and less of a plaque decrease in arteries. It makes you think.