Phytosterols have a lot of healthy benefits - including a positive effect on your cardiovascular system. Studies have shown that consuming up to 2 grams of phytosterols a day may help to modestly lower your LDL, or "bad" cholesterol, and recent study published in the American Journal of Clinical Nutrition states no different. Because of positive effects that phytosterols have on cholesterol, the National Cholesterol Education Program recommends consuming at least 2 grams of phytosterols as part of a healthy, cholesterol-lowering diet.

However, achieving this 2 gram a day goal is somewhat unrealistic in a typical diet, since it is estimated that usually anywhere between 70 to 500 mg of phytosterols are consumed each day in a typical diet. The authors of this study wanted to investigate the effect of three different phytosterol doses on cholesterol.

Eighteen people with LDL levels ranging between 100 and 180 mg/dL, between the ages of 18 and 80, were placed on a diet very low in phytosterols (less than 60 mg per day). The participants were given one of three doses of phytosterol supplements: 0 mg (low), 400 mg (medium), and 2000 mg (high) and were followed for four weeks. The authors examined cholesterol absorption in each patient, as well as their cholesterol and triglyceride levels. One week following this time period, participants were given another dose of phytosterol. This regimen was followed until all participants had received all phytosterol doses individually.

The authors found that moderate and high consumption of phytosterols reduced absorption of cholesterol from the intestine to the blood stream, in addition to slightly lowering LDL cholesterol. This appears to be dose-dependent, with high-dose phytosterols having a more significant impact on both LDL levels and cholesterol absorption than moderate doses of phytosterols. Triglycerides and HDL were not significantly affected by either dose of phytosterols.

So, while you may be obtaining some benefit with moderate phytosterol consumption, including high amounts of phytosterols in your diet (up to 2 grams a day) can lower your LDL cholesterol, as well as lower the excretion and absorption of cholesterol in the body.

Low density lipoprotein, also known as LDL, is known to contribute to heart disease and is the cholesterol particle that is most commonly used to gauge treatment of high cholesterol. However, another lipid particle is emerging as a bad form of cholesterol: lipoprotein (a). This particle, abbreviated as Lp(a), has been shown to contribute to heart disease in various studies, but differs from LDL in the following ways:

• Its levels are often inherited.
• Some cholesterol medications, like statins, on the market do not lower Lp(a).
• Lifestyle modifications usually do not help to lower Lp(a).

Although LDL is the most commonly monitored -- and addressed -- cholesterol moiety, we are beginning to learn a little more about this lesser-known particle.

Although lipoprotein (a) is not currently measured in a routine cholesterol check, keeping your cholesterol levels (especially LDL, apolipoprotein B) in check, as well as knowing your family history of high cholesterol and heart disease, is important.

Learn more about lipoprotein (a):

• What Is Lipoprotein (a)?

California has instituted a ban on trans fats in restaurants that starts tomorrow, January 1st. Governor Arnold Schwarzenegger signed the bill in 2008, prohibiting trans fats from being used in the preparation of foods in restaurants in the state of California in 2010. Since the announcement, restaurants and fast food chains have been scrambling to become compliant with the new ban.

Trans fats are a type of fat used in some fried foods and junk foods, such cookies, chips, and pastries. While they lend foods a characteristic crisp and flaky taste, they also can increase cholesterol levels and encourage the development of plaques on the inner surfaces of arteries. Although there have been a few U.S. cities that have established such a ban, California is the first state to enact ban on trans fats.

This ban does not cover donuts and other baked goods, however a similar ban will be enacted on these establishments in 2011. Additionally, this does not cover packaged foods sold in stores.

Read more about trans fats:

• Trans Fats: What They Are & How They Compare to Other Fats
• Foods High in Trans Fats

Unsaturated fats, saturated fats, trans-fats...These are all common types of fats seen on the back of food labels. While some of the fats we hear about are bad for our heart and could raise our cholesterol levels, there is a type of fat that is "heart healthy". This article will set you straight on which fats are good for you and which fats are bad for your health.