Heart Health – Plant Sterols and Walnuts are Key Ingredients in Being Heart-Healthy
Hilary Basile asked:
Plant Sterols
Plant sterols are naturally occurring substances found in some fruits, vegetables and other foods known to lower cholesterol levels. Research published in the American Journal of Clinical Nutrition suggests that plant sterols may offer additional benefits for heart health. When added to a reduced-calorie orange juice beverage, plant sterols lower levels of C-reactive protein (CRP) known to cause arterial inflammation which contributes to heart disease.
It is possible that plant sterols may reduce inflammatory signals to the liver resulting in a decreased secretion of CRP. Several food products available, such as salad dressings, margarines, yogurt and orange juice, are fortified with plant sterols. Plant sterols block dietary cholesterol from absorption in the intestines.
To benefit your heart, consume at least two grams of plant sterols per day. This is equivalent to two 8-ounce glasses of fortified juice or four teaspoons of fortified margarine. If you opt for non-fortified foods, this recommendation would be equivalent to 22 servings of brussels sprouts, 26 oranges, 44 apples, or 70 large carrots! Examples of fortified foods include Yoplait's Healthy Heart yogurt, Dannon's DanActive yogurt drink and Minute Maid Heart Wise products.
Walnuts
Research suggests that walnuts may be a key ingredient in being heart-healthy - even more so than olive oil. According to the Journal of the American College of Cardiology, a handful of raw walnuts proved to be better at protecting arteries after a fatty meal than olive oil.
Both walnuts and olive oil decreased the sudden onset of inflammation and oxidation in arteries that typically occurs after eating foods rich in saturated fats, an effect that can lead to artherosclerosis. Walnuts also preserved the blood vessels' elasticity and flexibility to allow for better blood flow, while olive oil did not. This is because walnuts contain arginine, an amino acid the body uses to produce nitric oxide to keep arteries flexible. Walnuts also contain high levels of alpha-linolenic acid, a type of heart-healthy omega-3 fatty acid similar to those found in some fish.
The bottom line: Plant sterols and walnuts can't counteract unhealthy choices like smoking or a high-fat diet, so use them as part of a package of heart-healthy choices.
Plant Sterols
Plant sterols are naturally occurring substances found in some fruits, vegetables and other foods known to lower cholesterol levels. Research published in the American Journal of Clinical Nutrition suggests that plant sterols may offer additional benefits for heart health. When added to a reduced-calorie orange juice beverage, plant sterols lower levels of C-reactive protein (CRP) known to cause arterial inflammation which contributes to heart disease.
It is possible that plant sterols may reduce inflammatory signals to the liver resulting in a decreased secretion of CRP. Several food products available, such as salad dressings, margarines, yogurt and orange juice, are fortified with plant sterols. Plant sterols block dietary cholesterol from absorption in the intestines.
To benefit your heart, consume at least two grams of plant sterols per day. This is equivalent to two 8-ounce glasses of fortified juice or four teaspoons of fortified margarine. If you opt for non-fortified foods, this recommendation would be equivalent to 22 servings of brussels sprouts, 26 oranges, 44 apples, or 70 large carrots! Examples of fortified foods include Yoplait's Healthy Heart yogurt, Dannon's DanActive yogurt drink and Minute Maid Heart Wise products.
Walnuts
Research suggests that walnuts may be a key ingredient in being heart-healthy - even more so than olive oil. According to the Journal of the American College of Cardiology, a handful of raw walnuts proved to be better at protecting arteries after a fatty meal than olive oil.
Both walnuts and olive oil decreased the sudden onset of inflammation and oxidation in arteries that typically occurs after eating foods rich in saturated fats, an effect that can lead to artherosclerosis. Walnuts also preserved the blood vessels' elasticity and flexibility to allow for better blood flow, while olive oil did not. This is because walnuts contain arginine, an amino acid the body uses to produce nitric oxide to keep arteries flexible. Walnuts also contain high levels of alpha-linolenic acid, a type of heart-healthy omega-3 fatty acid similar to those found in some fish.
The bottom line: Plant sterols and walnuts can't counteract unhealthy choices like smoking or a high-fat diet, so use them as part of a package of heart-healthy choices.
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