Did You Know Plants Come with Their Own Cholesterol Manager?

Phytosterols, also called plant sterols, are naturally found in plant-based foods. They are similar to cholesterol, but they help in reducing blood cholesterol levels. People with diabetes are at high risk of having heart disease. Management of cholesterol is very important in such individuals. When we incorporate plant sterols in our daily diet, we can improve our heart health and overall well-being.

  1. How Plant Sterols Work

Plant sterols compete with dietary cholesterol for absorption in the intestines. When we eat plant sterols, they obstruct the cholesterol absorption from the food we eat, hence bad cholesterol (LDL) gets reduced. Low LDL levels help the heart to be in a healthy state, reducing the risk of cardiovascular complications in diabetes.

  1. Benefits of Plant Sterols in Diabetes
  • Supports heart health: as plant sterols reduce cholesterol levels, they reduce the risk of atherosclerosis, heart attacks, and strokes.
  • Helps manage metabolic health: Improvement in the lipid profile supports better blood sugar control.
  • Safe for long-term use: Plant sterols are naturally found in foods and are considered safe for daily consumption.

  1. Top Sources of Plant Sterols

Including plant sterol-rich foods in the diet can be simple and effective:

  • Vegetable oils: Canola, corn and soybean oils
  • Nuts and seeds: Almonds, walnuts, pistachios, sunflower seeds
  • Legumes: Lentils, channa and kidney beans
  • Whole grains: Wheat germ, oats and bran
  • Fortified foods: Margarine, milk, yoghurt and foods with added plant sterols

For optimal cholesterol-lowering effects, a daily intake of about 2 grams of plant sterols is recommended.

  1. Tips to Incorporate Plant Sterols in the Diet

  • Use plant sterol-fortified foods for cooking.
  • Snack on a handful of nuts or seeds daily.
  • Include pulses in soups, salads and curries.
  • Prefer whole-grain cereals and bread instead of refined options.

Takeaway

Plant sterols are nature’s way of helping manage cholesterol and protecting heart health in diabetes. When we consume these plant sterols regularly, we can reduce LDL cholesterol levels, making them an important part of a heart-healthy, diabetes-friendly diet

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