This superfood can slash cholesterol- and you only need to eat 1.5g daily

Experts have discovered that incorporating just a tiny portion one particular superfood group into your diet could significantly lower your cholesterol levels.

High cholesterol can lead to several health concerns and be more difficult to manage if it's not checked regularly.

A serious problem with high cholesterol is its tendency to cause plaque to build up in the bloodstream. This hinders the flow and increases the risk of heart disease, strokes, and other serious conditions.

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Known as the 'silent killer,' high cholesterol typically shows no obvious symptoms until it has already led to health complications.

The NHS highlights that "High cholesterol doesn't usually cause any symptoms on its own."

However, subtle indicators might include fatty skin deposits, greyish-white eye rings, leg discomfort, unexpected imbalance, blurry vision, and numbness.

A blood test is the only thing that can diagnose high cholesterol. A balanced diet is essential in combating high cholesterol risks, and certain foods have been scientifically verified for their ability to lower cholesterol, reports Bristol Live.

Research from 2018 indicates that ingesting just 1.5 to 3 grams of plant sterols or stanols every day could lower 'bad' LDL cholesterol by 7.5 to 12 per cent.

Even consuming modest quantities, around 3g per day, could have a positive effect on managing cholesterol.

Researchers have shared insight on the most effective time to consume plant sterols for managing cholesterol, suggesting a morning dose with a substantial breakfast.

The experts stated: "When consuming PSS, for an optimal cholesterol-lowering efficacy, they should be consumed with a (main) meal such as a heavy breakfast, lunch or dinner and ideally twice daily."

What are plant sterols?

These natural compounds, found in smaller quantities in common foods like fruits and vegetables, can tackle low-density lipoprotein (LDL or "bad") cholesterol when taken orally as part of a diet to reduce cholesterol levels.

It's noted, however, that plant sterols seem not to influence triglyceride levels—a type of fat charged with storing extra calories and energising the body, reports The Mirror.

Many staples provide these beneficial sterols, including sesame oil, wheat germ oil, mayonnaise, pistachios, olive oil, and various flavourful herbs such as sage, oregano, thyme, and paprika.

Almond butter, cocoa butter oil, sesame seeds, and macadamia nuts also contain them.

Supplements containing plant stanols have also been shown to be effective in managing cholesterol levels. Due to their structural similarity, these compounds are absorbed by the body in a similar way to cholesterol.

The British Heart Foundation (BHF) has stated on its website: "In combination with a balanced diet, eating foods that provide you with 2-2.5g of plant sterols or stanols every day can have an additional cholesterol-lowering benefit.

Plant sterols are also added to some fat spreads, milks and yoghurts in amounts that make it easier to obtain the 2-2.5g per day required to see a reduction in cholesterol."

BHF dietitian Victoria Taylor further advised: "Your diet, especially the amount of saturated fat you eat, can affect your levels of LDL (bad) cholesterol... Check food labels because different products have different amounts of stanols or sterols in them. There's little additional benefit to consuming more than 2.5g a day, and it's advised that you don't consume more than 3g per day."

She continued: "If you're taking statins, it's fine to use plant stanol or sterol products. As they work in different ways to reduce cholesterol, the effect can be cumulative.

"But remember that these plant stanols or sterols aren't substitutes for prescribed medications, and whilst there is an expectation that their cholesterol-lowering effect will lead to fewer heart attacks, no clinical trials have been undertaken to show this. You'll also need to make changes to your diet and lifestyle to help reduce your cholesterol levels and your overall risk of heart disease."

An Association of UK Dietitians spokesperson added that although plant stanols and sterols are known to decrease cholesterol, research has not determined their long-term effects in decreasing heart attacks and strokes. As such, official UK guidelines still recommend eating a balanced diet.

If you choose to incorporate a product enriched with plant stanols or sterols, be sure to adhere to the guidelines provided on the packaging. It's important to take them daily alongside your meals, as they function best when combined with food and in the appropriate dosage.