Research and several studies has shown that food rich in Phytosterols helps in reducing Cholesterol on a significant level. Phytosterols are molecular compound found only in plants. Their molecular structure is similar to Cholesterol. But Phytosterols presence in food, interferes with absorption bad Cholesterol inside the small intestines. Thus lowers the level of bad Cholesterol and helps the body to maintain the the right cholesterol levels.
Mostly all the plant products have phytosterol, some have some have less. Wheat Germ is one of them which is rich source of Phytosterol. One French study conducted in 1992 found that eating 30 grams, or about a quarter of a cup of wheat germ contains 197 mg Phytosterols. Eating this much amount of day Wheat Germ for 14 weeks lowered total cholesterol by 7.2%, LDL Cholesterol by 15.4%, and triglycerides by 11.3%.
Wheat Germ also has Omega 3 and Omega 6 essential fatty acid help lower cholesterol, lower inflammation, and support a healthy nervous system.
Wheat Germ when mix with Oats becomes a deadly combination to bring down the LDL and Total Cholesterol. While Phytosterols in Wheat Germ does not allow body to absorb bad Cholesterol, soluble fiber present in Oats moves Cholesterol out from intestine.
So in short, Wheat Germ helps in increasing Good Cholesterol and oatmeal is better for lowering your LDL cholesterol. Do try this deadly combination to gain double benefit.
High levels of bad cholesterol in body increases the chances of cardiovascular diseases which could lead to heart attacks.
Along with Wheat Germ, one can also include other good sources of Phytosterols in the diet, in order to bring down bad Cholesterol level, like
- Flaxseed- 210 mg per 100 g serving
- Almonds – 187 mg per 100 g serving
- Walnuts – 113 mg per 100 g serving
- Pistachios – 280 mg per 100 g serving
- Sesame Seeds- 400mg per100 g serving
- Peanut Butter- 47mg per 2tbsp
- Avocado- 32 mg from 1/4 fruit
Apart from above mentioned plant food items virtually all nuts, seeds, and legumes contain decent amounts of phytosterols. Some fruits and vegetables, including berries, broccoli, Brusells sprouts are also good sources which should be included in the diet.