Can plant stanols lower my cholesterol | Health Check

Summary

In this 'Straits Times' podcast episode of 'Health Check,' host Joyce Teo explores the impact of plant sterols on cholesterol levels with Professor Helena Gilling. Plant sterols, found in vegetable oils, cereals, nuts, and fruits, can reduce cholesterol absorption, leading to lower LDL cholesterol levels. The discussion covers the benefits of plant sterols as a dietary means to manage cholesterol, their efficacy in reducing cardiovascular disease risk, and their safety profile. The episode also touches on the importance of a healthy diet and lifestyle changes in conjunction with plant sterols for overall heart health.

Takeaways

• 🍽️ Plant sterols and stanols are compounds found in plant-based foods like vegetable oils, cereals, nuts, and fruits that can help lower cholesterol.
• 🌱 These plant compounds work by inhibiting the absorption of cholesterol in the intestine, leading to a reduction in LDL cholesterol levels.
• 🧪 The concept of using plant sterols and stanols to lower cholesterol was pioneered by researchers from the University of Helsinki and Raisio Group in Finland.
• 💊 Plant sterol esters are fat-soluble ingredients that can be added to various food products to effectively lower LDL cholesterol when consumed as part of meals.
• 🔍 Clinical trials have shown that consuming 2-3 grams of plant sterols daily can reduce LDL cholesterol by 9-12 percent.
• 🏋️‍♂️ Plant sterols can be combined with other dietary means and lifestyle changes, such as a heart-healthy diet and regular exercise, for greater cholesterol-lowering effects.
• 💊 For those at risk of cardiovascular disease, plant sterols can complement or potentially delay the need for statin medication, depending on individual health conditions.
• ⏱️ The cholesterol-lowering effects of plant sterols can be seen within two weeks of consumption.
• 🤰 Plant sterols are generally well-tolerated with no significant side effects, but they should be avoided during pregnancy due to potential transfer to the fetus.
• 🛒 Food products fortified with plant sterols, such as margarine, yogurt, and beverages, should be consumed with meals to maximize their cholesterol-lowering effect.

Q & A

What is the primary focus of this podcast episode?

The primary focus of this podcast episode is to explore whether plant sterols and a more natural diet can help reduce cholesterol levels.

What are plant sterols and their role in plant-based foods?

Plant sterols are compounds found in plant-based foods such as vegetable oils, cereals, nuts, and fruits. They serve a function in plants similar to that of cholesterol in humans and are essential for the well-being of the plant.

How do plant sterols help in reducing cholesterol?

Plant sterols help reduce cholesterol by inhibiting the absorption of cholesterol in the intestine, allowing only about half of the cholesterol to be absorbed and delivered to the liver, thus lowering LDL cholesterol levels.

What is the significance of LDL cholesterol in cardiovascular health?

LDL cholesterol, or low-density lipoprotein cholesterol, is significant in cardiovascular health because high levels can lead to atherosclerosis, which increases the risk of coronary heart disease, stroke, and peripheral vascular diseases.

Who were the two professors credited with the discovery of plant sterols as a dietary means to lower cholesterol?

The two professors credited with this discovery are Tatu Miettinen from the University of Helsinki and Ingmar Wester from Raisio Group.

What is the effect of consuming plant sterol esters on LDL cholesterol levels?

Consuming two to three grams of plant sterols daily can lower LDL cholesterol by 9 to 12 percent, which translates to an absolute reduction of about 0.4 millimole per liter or 16 milligram per deciliter.

Can plant sterols be combined with other dietary means to lower LDL cholesterol?

Yes, plant sterols can be combined with other dietary means such as reducing saturated and trans fats, increasing dietary fiber, and reducing dietary cholesterol intake, which can lead to an average reduction of LDL cholesterol by 35 percent.

How soon can one expect to see the effects of plant sterols on cholesterol levels?

The effects of plant sterols can be seen within two weeks of consumption when combined with a heart-healthy diet.

Who would benefit most from consuming plant sterols?

Individuals with elevated LDL cholesterol levels benefit most from consuming plant sterols, as they have a higher risk of developing atherosclerotic cardiovascular diseases.

Are there any specific conditions or medications that make consuming plant sterols risky?

There are no specific conditions or medications mentioned that make consuming plant sterols risky. They are well-tolerated and do not cause side effects or bowel issues.

Should plant sterols be avoided during pregnancy?

Plant sterols are believed to pass through the placental blood flow, so it is recommended to avoid them during pregnancy to ensure the safety of the baby.

Outlines

00:00

🌿 Introduction to Plant Stanols and Their Impact on Cholesterol

This segment introduces the podcast 'Health Check' by The Straits Times, hosted by Joyce Teo. The focus is on exploring the effects of plant stanols and a natural diet on cholesterol levels. Cholesterol, a waxy substance, can lead to heart problems or stroke if it blocks blood vessels. The podcast emphasizes the importance of a healthy diet, regular exercise, and sometimes medication to manage cholesterol. It introduces plant stanols and sterols, compounds found in plant-based foods that can help lower cholesterol. The episode features an interview with Professor Helena Gilling, an expert in clinical nutrition from the University of Helsinki, who discusses the role of plant stanols in reducing cholesterol absorption and their efficacy in lowering LDL cholesterol levels.

05:00

🍏 Benefits of Plant Stanols for Different Cholesterol Levels

In this segment, Professor Helena Gilling elaborates on the benefits of plant stanols for individuals with varying cholesterol levels. She explains that while everyone can benefit from consuming plant stanols, those with elevated LDL cholesterol levels see the most significant benefits. The discussion highlights the importance of maintaining an optimal LDL cholesterol level of 1.5 millimoles per liter (58 milligrams per deciliter) to prevent atherosclerotic cardiovascular diseases. The podcast also touches on the rapid effects of plant stanols, which can be seen within two weeks of consumption. Additionally, the conversation covers the combination of plant stanols with a heart-healthy diet, emphasizing the reduction of dietary saturated and trans fats, and the inclusion of unsaturated fats and dietary fiber to achieve a more significant cholesterol reduction.

10:01

🏃‍♂️ Lifestyle Changes and Plant Stanols for Cholesterol Management

This part of the podcast discusses the role of lifestyle changes and plant stanols in managing cholesterol levels, particularly for those at risk of or already diagnosed with coronary heart disease. Professor Gilling suggests that while lifestyle interventions are crucial, drug treatments like statins may be necessary for high-risk individuals. However, for those with slightly elevated LDL cholesterol levels, a combination of lifestyle changes and plant stanols might suffice to maintain healthy cholesterol levels without medication. The conversation also addresses the safety and tolerability of plant stanols, with no significant side effects reported. Lastly, the podcast provides guidance on the consumption of plant stanols, recommending their intake with meals for optimal cholesterol absorption interference.

15:04

🤰 Precautions and Consumption of Plant Stanols

The final segment covers precautions and considerations for consuming plant stanols, particularly for pregnant women. It advises against the consumption of plant stanols during pregnancy due to the potential transfer of these compounds to the fetus. The discussion also includes various food products fortified with plant sterols, such as margarine, dairy products, and beverages, which should be taken with meals for maximum effectiveness. The podcast concludes with a reminder to subscribe and rate 'Health Check' on various audio platforms and a call for feedback from listeners.

Keywords

💡Cholesterol

Cholesterol is a waxy, fat-like substance that is essential for the body's functions but can become problematic when present in high levels. In the context of the video, cholesterol is discussed as a substance that can block blood vessels, increasing the risk of heart problems or stroke. The video emphasizes the importance of maintaining healthy cholesterol levels through diet and lifestyle changes.

💡Plant Stanols and Sterols

Plant stanols and sterols are naturally occurring compounds found in plant-based foods such as vegetable oils, cereals, nuts, and fruits. The video discusses how these compounds can inhibit the absorption of cholesterol in the intestine, thereby helping to lower LDL cholesterol levels. They are highlighted as beneficial components that can be added to food products to aid in cholesterol management.

💡LDL Cholesterol

LDL, or low-density lipoprotein, is often referred to as 'bad' cholesterol. The video explains that high levels of LDL cholesterol can lead to atherosclerosis, which is a major cause of cardiovascular diseases such as coronary heart disease and stroke. The discussion revolves around ways to reduce LDL cholesterol levels, including the use of plant stanols and sterols.

💡Atherosclerosis

Atherosclerosis is a condition in which plaque builds up inside the arteries, narrowing them and reducing blood flow. The video mentions atherosclerosis as a significant health concern linked to high cholesterol levels. It underscores the importance of managing cholesterol to prevent the progression of atherosclerosis and the associated cardiovascular risks.

💡Cardiovascular Disease

Cardiovascular disease refers to a class of diseases that involve the heart or blood vessels. The video discusses the impact of high cholesterol on cardiovascular health, emphasizing that managing cholesterol levels is crucial for preventing heart attacks and strokes, which are common manifestations of cardiovascular disease.

💡Plant Stanol Esters

Plant stanol esters are a form of plant stanols that have been chemically modified to be fat-soluble, allowing them to be added to various food products. The video explains that these esters can effectively lower LDL cholesterol when consumed as part of meals, providing an example of how food technology can contribute to health.

💡Dietary Intervention

Dietary intervention refers to changes in eating habits to improve health outcomes. The video discusses dietary interventions, such as consuming plant stanols and sterols, as a means to reduce cholesterol levels. It suggests that incorporating these compounds into one's diet can be a part of a comprehensive approach to managing cholesterol and preventing cardiovascular diseases.

💡Statins

Statins are a class of medications commonly prescribed to lower cholesterol levels, particularly LDL cholesterol. The video mentions statins in the context of drug treatment for high cholesterol, suggesting that lifestyle changes and the use of plant stanols and sterols might help some individuals avoid or delay the need for statin medication.

💡Phytosterols

Phytosterols are a broader term that encompasses both plant stanols and sterols. The video discusses phytosterols as naturally occurring compounds in plants that serve similar functions to cholesterol in humans. They are highlighted for their potential health benefits, particularly in reducing cholesterol absorption and lowering LDL cholesterol levels.

💡Foods Fortified with Plant Sterols

The video mentions various food products that are fortified with plant sterols, such as margarine, yogurt, and biscuits. These fortified foods are presented as convenient ways for consumers to incorporate plant sterols into their diet to help manage cholesterol levels.

💡Pregnancy and Phytosterols

The video advises caution regarding the consumption of phytosterols during pregnancy. While plant sterols are generally well-tolerated, they can cross the placental barrier, and the video suggests that it might be best to avoid them during pregnancy due to the potential, albeit not fully understood, impact on the developing fetus.

Highlights

Plant sterols and stanols can help reduce cholesterol by inhibiting its absorption.

Plant sterols are naturally present in plant-based foods like vegetable oils, cereals, nuts, and fruits.

Plant sterols can lower LDL cholesterol by 9 to 12 percent when consumed in a daily dose of 2 to 3 grams.

The invention of plant sterols as a dietary means to lower cholesterol led to the development of plant sterol esters.

Plant sterol esters, when used as part of meals, effectively lower LDL cholesterol.

Plant sterol esters have been evaluated in around 80 clinical trials over 25 years, showing an excellent safety profile.

Combining plant sterols with a healthy diet can reduce LDL cholesterol by an average of 35 percent.

Plant sterols can be combined with statins for an additional 10 percent LDL cholesterol lowering effect.

Plant sterols are beneficial for people with mildly high cholesterol levels.

Individuals with elevated LDL cholesterol levels benefit most from plant sterols.

Plant sterols can be part of a lifetime lifestyle intervention to prevent atherosclerotic cardiovascular diseases.

The optimal LDL cholesterol level for humans is 1.5 millimole per liter or 58 milligram per deciliter.

Plant sterols can reduce the risk of cardiovascular events by nine percent.

Plant sterols can be taken in various forms, including margarine, dairy products, and biscuits.

Plant sterols should be taken with a meal to ensure maximum effectiveness.

Plant sterols are safe and well-tolerated, with no reported side effects.

Plant sterols should be avoided during pregnancy due to potential transfer to the fetus.

Transcripts

[Music]

this is the podcast by the straits times

welcome to health check a podcast series

by the straits times hosted by joyce teo

in this episode we look at whether plant

stenols and a more natural diet can help

reduce cholesterol

this episode is brought to you by

vitaplus benecol

too much of that waxy fat like substance

called cholesterol can block your blood

vessels making you more likely to get

heart problems or a stroke

but high cholesterol does not cause

symptoms the good thing is that you can

lower your cholesterol by maintaining a

healthy diet and exercising regularly

though some people also need medications

so when it comes to diet it's not just

about eating more fruits and vegetables

today there are some food products i

have added plant stenols and sterols

which may benefit those with high

cholesterol in this episode we will zoom

in on plant stenos with our special

guest helena gilling professor emerita

of clinical nutrition and senior

lecturer in internal medicine at the

university of helsinki in finland hi

prof getting thanks for coming on health

check yes hello thank you alright so

prof you've done a lot of research on

cholesterol and plant stenosis and

sterols right so today we're going to

focus on plant stenos can you tell us

what what is this compound and how

effective is it in lowering cholesterol

the

plants uh have two types of uh so-called

phytosterols

plants tunnels and plant sterols and

they have the same functions in plants

as cholesterol has in man and they are

essential for the well-being of the

plant

i will concentrate on plants tunnels in

the following

they are present in plant-based foods

especially in vegetable oils cereals

nuts fruits the mankind has consumed

plants tunnels in their diet probably

ever

plants tunnels inhibit cholesterol

absorption so that only half of

cholesterol is absorbed from the

intestine and delivered to

liver

as a result ldl cholesterol is lowered

plants tunnels themselves are

practically unabsorbed and they are

excreted to the stools together with the

unabsorbed cholesterol

in

1989 two professors tatum yeti and from

the university of helsinki and

ingmarvester from raisio group became

interested in plants tunnels as a

dietary means to lower cholesterol and

especially a low density lipoprotein

cholesterol which causes atherosclerotic

cardiovascular disease which are

coronary heart disease

stroke and peripheral vascular diseases

these three diseases are the most

important

diseases in the world killing people

they cause more than one-fifth of all

deaths in the world this invention of

plants tunnels as using as a dietary

means

resulted

in

a development of plants tunnel ester

which is a fat soluble ingredient which

could be added into various food

products

and

effectively lower ldl cholesterol when

used as part of meals the efficacy and

safety of plant style esters has

extensively been evaluated

in around 80 clinical randomized

controlled trials

during the 25 year

era of plants tunnels

at the market

the safety profile is excellent and

during these 25 years no adverse effects

have been recorded

the efficacy of plants and olesters as

two to three gram of plants tunnels

consumed daily is that they lower ldl

cholesterol from 9 to 12 percent

so that the absolute ldl cholesterol

reduction is about 0.4 millimole per

liter liter which is 16 milligram per

deciliter

and the

important thing is that foods containing

plants and olester can be combined with

other dietary means

which lower ldl cholesterol

this combination reduces ldl cholesterol

on average by 35 percent compared with a

habitual diet regular statins reach to

this 35 percent

and the the second good point is that

plants and analysts can also be combined

with statins

and they have an additive 10 percent ldl

cholesterol lowering effect on average

on top of statin depending on the plant

astanal dose

i say prof so you're saying that these

foods can be

eaten together with a healthy diet right

yes

who would benefit from taking plant

stenos would this be for people with

mildly high cholesterol all people will

benefit from plants tunnel

ester

of course those people who have elevated

ldl low density lipoprotein cholesterol

levels um benefit best because

their risk to develop

atherosclerotic cardiovascular disease

is is

larger than those who have a normal or

near normal

low density lipopro

ldl cholesterol levels

the problem is that also those people

who

are having normal so-called optimal ldl

levels can develop atherosclerotic

cardiovascular diseases

from early middle age to the 50s

we know today quite well that the

optimal ldl cholesterol level for

mankind is 1.5 millimole

per liter which is 58

milligram per deciliter

and most people in our societies today

have higher levels and it has been

demonstrated quite convincingly that

that after this uh 1.5 millimeter per

liter or 58 milligram per deciliter the

atherosclerotic process is beginning in

the

arteries and during the

years from early middle age to 50 years

the atherosclerosis is

narrowing the lumen of the arteries and

the process is progressing towards

fulminant myocardial infarction with

chest pain at the age of 50. so it is

wise to start lifetime lifestyle

intervention in early middle age with

combining plants and analysts and health

healthy diet to other lifestyle

management

such as weight watching and happy

habitual physical exercise now if you

like what you've been hearing so far do

subscribe to health check podcast on

apple podcast spotify or google podcast

like us and give us a rating back to

joyce duo's conversation with professor

helena gilling as they discuss whether

plant stenols can help reduce

cholesterol

this episode is brought to you by

vitaplus benecol

prof so how long do people have to take

it before they can see any effect

the effect is coming in

in two weeks

so that after two weeks

you know what is the effect of plants

than olester

and the combination of constant olester

wood

heart healthy diet so it's very it's

very fast if we combine this

about 10 percent

ldl cholesterol reduction with the heart

healthy

other approaches of the heart healthy

diet we really if we reduce dietary

saturated

fat and

and trans fats

and substitute them

with unsaturated fat rich oils

like soy bean soy beans flour sunflower

rapeseed oil

and if we add dietary fiber such as

soluble fiber from legends fruits

vegetables for whole grains cereals if

we reduce dietary cholesterol intake if

we for example reduce the number of egg

yolks

used weekly

and then we combine these two taking

plants tunnel ester products we get this

35

ldl cholesterol reduction which is a

very very good

result

the second important thing in addition

to lowering ldl cholesterol is that we

obviously can also to prevent the

atherosclerosis process

and

the atherosclerotic cardiovascular

disease risk with these plants the

plants tunnel ester because if

we were using a regression equation from

large population based dietary and

statin interventions of ldl cholesterol

lowering and and cb event risk

cardiovascular event risk reduction

and we could calculate that the ldl

cholesterol reduction obtained with

plant steno ester consumption only

reduces the risk of cardiovascular

events by nine percent

which means that

almost every tenth

cardiovascular event can be reduced by

plants and cholesterol consumption if we

combine the heart healthy diet effect to

these figures

we can

we can reduce

almost every fifth

cardiovascular

event

and this is a very very good result

right prof um

i'm just imagining if i'm on the verge

of being prescribed statin right and i

want to avoid it for as long as possible

um you know apart from following a

healthy diet and exercising will taking

plant stenos every day make a difference

but can i avoid it

probably yes

it depends on your ldl cholesterol

levels and the other risk factors the

backbone measure in every person and

in all ldl cholesterol levels is

lifestyle advice and lifestyle

intervention

but if a person has already for example

coronary heart disease or a very high

risk for the development of it the

lifestyle intervention is combined with

drug treatment

usually with statins

so in these cases statin cannot be

avoided but it's those probably smaller

when combined with the lifestyles

changes and if you have a low risk level

if you are practically healthy but ldl

cholesterol is a little bit elevated

then probably

the lifestyle changes combined with

plants and analysts will do the job for

you

so that you don't need any drug

treatment at all

and you can go ahead your life without

any drugs and have your

ldl cholesterol level and a good good

control

with these lifestyle changes completed

with plants the analysts

is there anything that people should

take note of when consuming plant stenos

there are no medications

or

diseases which make plants tunnels

risky

and they are very well tolerated

they don't cause any side effects

they don't cause any uh bowel effects or

anything like that

do uh food products fortified with plant

sterols work in the same way as plants

dental supplements

in finland we started with

margarine

added wood plants tunnels because

the

finnish people are eating much bread and

margarine was a good start there are

products like dairy products like yogurt

having plants tunnels

there are biscuits it is possible to

have plants tunnels in a drinkable

product in general the the the

stone lester products should be taken

with a meal

because then the effect is quite

guaranteed that it can

do its complicated work in the intestine

to interfere with cholesterol absorption

so they usually have to be taken

together with meal they are more effect

they are effective

in that way

you know are there people who should

avoid taking such products maybe when

they're pregnant these plants tunnels

they their their serum levels are so low

that

they

probably do not

uh do anything to the baby

but plant sterols do uh

pass the

placental blood flow from mother to the

child so that

also a small amount of plants tunnels

probably can do that and it is it is

better to avoid

these both

these phytosterols completely during

pregnancy but otherwise um

otherwise i i can't figure out any

specific condition where this should be

avoided thanks for your time prof thanks

for helping us understand plant stenos

thank you very much and thank you for

these

for your topical questions and for this

very important discussion it was a great

pleasure for me thank you

well that's a wrap for health check a

podcast series by the straits times

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search for straits times health check

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fighter plus benecorm

[Music]

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