Cholesterol: This can be a complex subject to understand and deal with. But there’s one fact you don’t need to worry about: Not all cholesterol is bad for you! In fact, some fats contain compounds known as phytosterols, which are naturally occurring plant sterols that help lower blood cholesterol levels in the body. By using oils rich in these beneficial compounds, we can actually positively impact our overall health and well-being. Which oils contain the most phytosterols? Read on to find out!
Phytosterols: what are they?
Phytosterols are molecules of plant origin with a structure similar to that of cholesterol, which is a molecule of animal origin. Phytosterols have been studied for their ability to block the absorption of dietary cholesterol and lower blood cholesterol levels in humans. They occur naturally in vegetable oils, nuts, grains, legumes and seeds.
Recent research has shown that replacing some of the saturated fat in a person’s diet with foods fortified with phytosterols can help reduce total cholesterol and low-density lipoprotein (LDL) levels. It is believed that phytosterols not only block the absorption of dietary cholesterol, but also reduce cholesterol synthesis in the liver by competing with it for uptake into cells.
Phytosterols may also have other benefits such as B. reducing inflammation, changing the expression of genes related to fat metabolism and lowering triglyceride levels. It’s important for people looking to incorporate phytosterols into a healthy lifestyle to know that they should not replace other heart-healthy lifestyle changes, such as regular exercise or a balanced diet high in fruits and vegetables. Also, it is recommended that you consult a doctor before beginning any supplements or adding any new foods to your diet.
Here are the 7 oils rich in phytosterols.
Corn oil is one of the most popular cooking oils in many parts of the world due to its mild flavor and high smoke point, which allows it to be used in a wide variety of dishes. Its high phytosterol content of 1360mg/100g also makes it an excellent choice for those looking to increase their intake of these important heart-healthy compounds. It has therefore been suggested that regular consumption of corn oil may help lower cholesterol and improve overall cardiovascular health.
sesame oil :
Sesame oil is another commonly used ingredient in cooking. With 1210 mg/100 g, it is just as rich in phytosterols as corn oil, but has a distinctive nutty taste that can be used to refine certain dishes, depending on the method of preparation. Long known for its medicinal properties, sesame oil is believed to aid in digestion, skin health and relieving joint pain, and recent research has found that it may have beneficial effects on cholesterol levels due to its concentration of phytosterols.
Safflower oil isn’t as popular for culinary use, but it still contains an abundance of phytosterols at 620mg/100g, making it an ideal supplement for those looking to improve cardiovascular health. Recent studies have shown that regular consumption of safflower oil can reduce levels of LDL (bad cholesterol) while increasing levels of HDL (good cholesterol) in the body, which may benefit people at risk of heart disease or stroke.
Rapeseed oil has also become increasingly popular in recent years due to its slightly sweet taste and its tendency not to go rancid as quickly as some other oils. It also contains far less saturated fat than many other types of cooking oils, making it healthier overall while still providing 500mg/100g of phytosterols, making it another great option if you’re looking for ways to improve your cardio Support circulatory system naturally without restricting your diet too much or taking medication.
Grapeseed oil has long been praised for its beneficial antioxidants that help protect against oxidative stress and premature aging, but did you know that it’s also packed with phytosterols? At 350mg/100g, this may not seem like a lot compared to other products, but even small amounts can have beneficial effects over time when combined with a healthy lifestyle.
olive oil :
Olive oil contains a variety of phytosterols (310mg/100g) with antioxidant properties that help protect against oxidative damage caused by free radicals. It’s also an excellent source of monounsaturated fats, which help maintain healthy cholesterol levels and improve heart health. Studies have shown that olive oil can help reduce inflammation and improve blood sugar levels in people at risk for diabetes or metabolic syndrome.
Peanut oil :
Finally, there is peanut oil – another type of oil that is often used in cooking when a higher smoke point is needed, e.g. for frying, etc. What may surprise you is that this type of oil, despite its relatively high saturated fat content, has a high content of phytosterols (290 mg/100 g), which is worth it next time you buy it from your store to be considered!