Get the Facts-Phytosterols and Heart Health

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Get the Facts -- Phytosterols and Heart Health

Phytosterols are front page news, but if you’re like many people, all that information leaves you with more questions. Here are some easy-to-understand answers.

What are they?
Sterols are present naturally in small quantities in many fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils and other plant sources. Stanols occur in even smaller quantities in many of the same sources. Phytosterols (plant sterols and stanols) are parts of plant membranes. Why should you care about phytosterols? Research shows a link between consuming phytosterols and lower cholesterol levels.

What is their role in reducing cholesterol?
Consuming foods with phytosterols may help block the absorption of LDL (bad) cholesterol in your body. In turn, this helps prevent coronary heart disease — which is responsible for 40 percent of all deaths in the United States. Phytosterols do not naturally occur in our bodies, so we need to consume them through the foods we eat.

How much is enough?
Plant sterols/stanols may be consumed every day, but the amounts are often not great enough to have significant cholesterol-lowering effects. The challenge of incorporating larger amounts of plant phytosterols into the diet has been overcome in many countries by fortifying foods with sterols and stanols. According to the Food and Drug Administration (FDA), consuming at least 1.3 grams of plant sterols or 3.4 grams of plant stanols twice a day with meals as part of a healthy diet is enough to reap the benefits.

Who controls health claims for phytosterols?
The FDA approves health claims for food products that contain phytosterols. To qualify for an FDA health claim, these foods must also be low in saturated fat and low in cholesterol, while having no more than 13 total grams of fat per serving.

Do they really make a difference?
With an intake of two to three grams of phytosterols per day, the National Cholesterol Education Program says we can expect our LDL (bad) cholesterol to decline between 6 and 15 percent — and that is indeed a significant difference.

Where are they found?
Vegetable oils or other plant-based oils are excellent sources of phytosterols. You will find them as ingredients in food products such as spreads and salad dressings. A moderate amount of phytosterols is found in seeds and nuts, while fruits and vegetables supply smaller amounts. Some packaged foods, such as specially formulated orange juices, lowfat yogurts and milks are fortified with phytosterol. Here are some examples.

Product Amount of Phytosterols

Wheat bran                                                                                .03 gram per ¼ cup
Orange                                                                                      .04 gram per orange
Broccoli                                                                                     .04 gram per 1 cup
Canola oil                                                                                  .04 gram per tablespoon
Sunflower oil                                                                             .10 gram per tablespoon
Corn oil                                                                                     .14 gram per tablespoon
Nature Valley Healthy Heart Granola Bars                                   .4 gram per bar
Rice Dream Heartwise Original Rice Milk                              .65 gram per 8-ounce glass
Benecol Spread                                                                        .85 gram per tablespoon
Promise Active Spread                                                                 1 gram per tablespoon
Minute Maid Premium Heart Wise Orange Juice                        1 gram per 8-ounce glass
Promise Active SuperShots (fruit and yogurt flavored drink) 2 grams per 100 ml/3.38 oz.

Thomas Oatmeal and Honey English Muffins 2 grams per muffin

Chicken Melt Wedges

Prep time: 7 minutes

Cook time: 20 minutes

1 pkg. Thomas Oatmeal and Honey English Muffins (6)

2 cups reduced-fat shredded mild Cheddar cheese

1 1/4 cups light mayonnaise

1/4 cup finely chopped onion or green onion

1/4 cup finely chopped green bell pepper

2 cups chopped cooked chicken breast

1. Preheat oven to 350°F. Split each muffin in half; set aside.

2. In large bowl combine cheese, mayonnaise, onion, bell pepper and chicken. Spoon mixture onto muffin halves. Arrange on baking sheet.

3. Bake for 20 to 25 minutes until lightly browned. Cut each muffin half into 4 wedges. Serve warm.

Serves 12

Per serving: 167 calories, 15g carbohydrate, 14g protein, 1g fiber, 6g fat, 3g saturated fat, 0g trans fat, 34mg cholesterol, 275mg sodium