Cholesterol: This can be a complex issue to understand and address. But there’s one fact you don’t have 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 positively influence our overall health and well-being. What oils contain more phytosterols? Read on to find out!
Phytosterols: what are they?
Phytosterols are molecules of vegetable origin whose structure is 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 reduce blood cholesterol levels in humans. They are found 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 lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels. In addition to blocking the absorption of dietary cholesterol, phytosterols are thought to reduce cholesterol synthesis in the liver by competing with it for uptake into cells.
Phytosterols may also have other benefits, such as reducing inflammation, altering the expression of genes related to fat metabolism, and lowering triglyceride levels. It is important that people who want to incorporate phytosterols into a healthy lifestyle know that they should not be a substitute for other heart-healthy lifestyle changes, such as regular exercise or a balanced diet rich in fruits and vegetables. Also, it is recommended to consult with a healthcare professional before starting any dietary supplement or adding any new food 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 at 1360mg/100g also makes it an excellent choice for those looking to increase their intake of these important heart-healthy compounds. Therefore, it has been suggested that regular consumption of corn oil can help lower cholesterol levels and improve overall cardiovascular health.
Sesame oil :
Sesame oil is another widely used ingredient in cooking. It is just as high in phytosterols at 1210mg/100g as corn oil, but has a distinctive nutty flavor that can be used to enhance certain dishes, depending on what you are preparing. Sesame oil has long been recognized for its medicinal properties and is believed to aid in digestion, skin health, joint pain relief and, more recently, research has suggested that it may have beneficial effects on cholesterol levels due to its concentration of phytosterols.
Safflower oil is not as popular for culinary use, but it still provides a high amount of phytosterols at 620mg/100g, making it an ideal supplement for those looking to improve their cardiovascular health. Recent studies have shown that regular consumption of safflower oil can lower LDL (bad cholesterol) levels while increasing HDL (good cholesterol) levels in the body, which may benefit people at risk of heart disease or stroke. cerebrovascular.
Rapeseed oil :
Rapeseed oil has also become increasingly popular in recent years due to its slightly sweet flavor and its tendency not to go rancid too quickly like other oils. It’s also much lower in saturated fat than many other types of cooking oils, making it healthier overall, while also providing 500mg/100g of phytosterols, making it another good choice if you’re looking for ways to to support your cardiovascular system naturally without limiting your diet. too much or taking medication.
Grape seed oil:
Grapeseed oil has long been praised for its beneficial antioxidants that help protect against oxidative stress and premature aging, but did you know it’s also packed with phytosterols? At 350mg/100g, this may not sound like much compared to other products, but even small amounts can have beneficial effects when combined with a healthy lifestyle over time.
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 is also an excellent source of monounsaturated fatty acids that 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 of diabetes or metabolic syndrome.
Peanut oil :
Finally, there is peanut oil, another type of oil that is commonly used for cooking where a higher smoke point is needed, such as frying, etc. What may surprise you is that despite its relatively high saturated fat content, this type of oil is high in phytosterols (290mg/100g), which is worth keeping in mind the next time you shop! in your shop!
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