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When you think of celery, maybe you imagine tossing it into your juicer or slathering a few stalks with peanut butter. What you probably don’t think about is popping it in the oven alongside your other favorite roasted veggies. It might seem weird to turn up the heat on the typically raw-eaten roughage, but doing so can leave you with some impressive body-boosting benefits—not to mention a delicious side dish.
This is especially true if you’re practicing Ayurveda, an ancient form of holistic medicine from India, and eating for your dosha. (That’s your personal energy type, i.e. vata, pitta, or kapha, btw.) “Roasted or stewed celery is excellent during the colder months,” says chef Divya Alter, co-owner of Divya’s Kitchen in New York City and author of What to Eat for How You Feel: The New Ayurvedic Kitchen. “Cooked celery is definitely easier to digest for people with airy digestion, IBS, or other inflammatory gut problems,” she explains.
“Roasted or stewed celery is excellent during the colder months. Cooked celery is definitely easier to digest for people with airy digestion, IBS, or other inflammatory gut problems.” —Divya Alter
By contrast, raw celery has a cooling, metabolic effect and “dry, rough, and light” qualities, which makes it work for some doshas but not others. “It’s great for balancing pitta [fiery] and kapha [earthy], but it’ll increase and imbalance vata [airy],” she says. Because of that, Ayurveda doesn’t recommend eating raw celery in the cold season. When you cook it, though, everything changes—something Kiernan Shipka, the star of the new Netflix series the Chilling Adventures of Sabrina, recently discovered.
Turns out, the former Mad Men actress is super passionate about vegetables and is always sure to include her fresh farmers’ market finds in all her dishes. One, in particular, she’s really into at the moment is none other than the aforementioned stalk. “Have you ever done roasted celery? It’ll change how you look at celery,” she told Byrdie. “Right now, you look at it like ants on a log, and that only goes so far. But if you toss it with some good-quality oil, salt, pepper—even get some oregano and thyme up in there—and then roast it at 400º F for like 45 minutes, you’re gonna love celery all of a sudden.”
For the maximum Ayurvedic benefits, Alter likes to roast celery with ghee or olive oil and plenty of digestive spices like pepper, black seed, and fennel. Then, she recommends garnishing it with a splash of lime and a sprinkle of chopped parsley. It’s an easy way to enjoy the veggie year-round—and reap some digestion perks in the process.
February: It's the month of love (hello, Valentine's Day!), but it's also recognized as American Heart Month. While you can learn a lot this month about how to better support the health of your ticker, you don't have to reserve heart-healthy habits to this time of year alone. There are plenty of simple ways to nurture your heart that are fairly easy to add into your everyday routine. One of those ways? Eating more plant sterols for your cholesterol. But...what are they?
preventive cardiology dietitian and owner of Entirely Nourished
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Plant sterols and stanols—also known as phytosterols—are naturally occurring compounds found in certain plants. Structurally, they are very similar to cholesterol found in your body, and are considered an essential component of plant cell membranes, to help them grow and thrive. Recently, this vital substance has gained attention for its ability to lower human cholesterol levels, and has been added to many foods—such as margarine, orange juice, and yogurt—as a fortifying ingredient. So, what exactly makes plant sterols so effective for your heart health?
We spoke with two cardiologists to learn more about plant sterols and their effect on cholesterol and overall heart health, plus how they can specifically help women's hearts. Read on to learn more.
How do plant sterols benefit heart health?
Before diving into the specific benefits of plant sterols on heart health, it’s important to understand how they work in the body. Plant sterols have a chemical structure similar to cholesterol, a waxy substance made by your liver and obtained through the diet from foods like meat, dairy, and eggs. Because of this similarity, plant sterols can compete with cholesterol for absorption in the digestive system.
How exactly does that work? Well, when you eat foods containing plant sterols, they enter the small intestine, where both dietary cholesterol (from foods you eat) and bile cholesterol (produced by the liver) hang out. Normally, cholesterol would be absorbed into the bloodstream through the walls of the small intestine. However, when plant sterols are present, they block a significant portion of cholesterol from being absorbed. Pretty cool, right?
And that’s not all: Because plant sterols reduce the amount of cholesterol absorbed by the small intestine, any cholesterol left behind in the gut is eventually removed from the body as waste (aka poop). Plus, when plant sterols lower absorbed cholesterol, your liver turns to pulling cholesterol from your blood instead to help produce bile acids, which reduces the amount of LDL or "bad" cholesterol in the blood. This is key to plant sterols' heart health benefits.
Here's a closer look at how plant sterols can help your heart specifically:
1. It can lower LDL cholesterol
John Higgins, MD, a sports cardiologist at UTHealth Houston in Texas, says consuming 2 grams of plant sterols daily is associated with up to a 10 percent reduction in LDL or "bad" cholesterol. As mentioned above, this is because sterols compete with cholesterol for absorption in the gut, which causes excess cholesterol to be removed from the body as waste and the liver to pull cholesterol from the blood instead. Getting 2 grams per day will look like eating plenty of beans, nuts, and fortified foods, like yogurt, or taking supplements. (More on this in a bit.)
2. It may help lower blood pressure
Dr. Higgins also notes that plant sterols may lower blood pressure. Research so far has shown a drop of about 2 mmHg in systolic blood pressure (the top number) and 1 mmHg in diastolic blood pressure (the bottom number) in response to consuming plant sterols. While more evidence is needed to confirm this connection, experts have reason to believe that eating plant sterols may help reduce blood pressure alongside other traditional treatments, which may lower your overall heart disease risk.
3. It may help lower triglycerides
While more research is needed to determine this connection, the Atherosclerosis study cited above also suggests that eating 1.5 to 2 grams of plant sterols per day may be associated with a 6 to 20 percent reduction in triglycerides (another type of fat in the blood). If your triglycerides are high, working on lowering them can also lower your risk of heart attack.
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What foods naturally contain plant sterols?
Thankfully, a few different foods contain plant sterols naturally. Here are some top picks to add to your diet, according to Michelle Routhenstein, MS, RD, CDCES, a preventive cardiology nutritionist and owner of Entirely Nourished:
Routhenstein also notes that certain fortified foods also have plant sterols in them, including margarine (a replacement spread for butter) and certain types of orange juice, chocolate, and yogurt. If you're ever unsure which foods are fortified, ask your healthcare provider for guidance on how to search for these foods at your local supermarket.
Looking for ways to include these foods? “Begin by incorporating a food you like that contains plant sterols into your daily routine. For example, pistachios or sesame seeds can be added to your morning oatmeal or yogurt, while kidney beans or soybeans could be included in a lunchtime salad or a dinner rice dish,” she suggests. Alternatively, consider replacing some of the oil in your favorite stir-fry with sesame oil—a rich source of plant sterols.
What about plant sterol or stanol supplements?
Routhenstein says that while plenty of legume and nut varieties contain some level of plant sterols and stanols, most people don't often get enough of the ingredient from diet alone—especially if they're hoping for it to improve their cholesterol. This is where supplements may come in handy, as they can help you reach an effective dose that benefits your heart and overall health. There are a few varieties of plant sterol supplements on the market, most of which include subtypes called beta-sitosterol, campesterol, and stigmasterol.
Just keep in mind that before trying any new supplement, it's important to check in with your healthcare provider first. You'll want to make sure that the product you choose does not negatively interact with any prescription medications you take, or worsen any underlying health conditions you may have.
Dosage tips for plant sterol supplements
Research shows that the average daily intake of plant sterols and stanols from a standard diet is about 200 to 400 milligrams, but the amount needed for LDL-cholesterol-lowering effects is around 2 to 3 grams per day. Eating foods fortified with phytosterols, such as margarine, orange juice, or yogurt, can help you get there, but supplements might also help.
Most plant sterol supplements contain about 900 to 1,000 milligrams per capsule, which equals about 1 gram. This means, you may have to take two or more capsules per day to reach an effective limit. Both Dr. Higgins and Routhenstein recommend around 2 grams per day to lower LDL cholesterol, but ask your healthcare provider about what dosage would be right for you and your needs.
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Side effects and risks of plant sterols
Large amounts of plant sterols from food or supplements are not recommended for everyone. For example, Routhenstein says people with sitosterolemia—a rare genetic disorder that leads to cholesterol and plant sterol buildup in the body—should avoid the ingredient to lower their risk of overdose. “High levels of plant sterols may also increase the risk of early atherosclerosis (narrowing and hardening of arteries due to plaque buildup) in these individuals,” she adds.
Routhenstein also recommends that anyone with an underlying heart condition consult with their healthcare team—which may include a registered dietitian who specializes in heart disease—before trying plant sterols for their heart issues.
Lastly, there are some side effects to consider, whether you have a heart condition or not. Dr. Higgins notes that some people may experience gut side effects like diarrhea or fatty stools when increasing plant sterol intake, especially since some of the foods with naturally high plant sterols (i.e., beans and legumes) tend to cause gas and bloating.
When to see a healthcare provider about your heart
While adding plant sterols to your diet is generally a good heart-healthy habit (especially if your recent blood tests show you have high cholesterol) certain symptoms should never be ignored. Dr. Higgins recommends reaching out to a healthcare provider about your heart if you experience any of the following symptoms, as they could point to a more serious condition that requires medication or other forms of treatment:
Chest pain
Getting out of breath more easily than you used to
Bad headaches
High blood pressure
Weight gain
Dizziness
Fatigue
Fluid buildup in the arms or legs
Fainting or passing out
Additionally, if you or a loved one has severe, persistent chest pain, shortness of breath, or loss of consciousness, call 911 and go to your nearest emergency room for immediate medical care.
The bottom line
Overall, incorporating plant sterols into your diet may be an effective strategy for reducing your risk of heart disease. These natural compounds, found in a variety of plants and fortified foods, offer a way to naturally reduce LDL cholesterol, support healthy blood pressure, and may even reduce triglycerides.
However, it’s important to note that plant sterols are just one part of the picture. Simply increasing your plant sterol intake without making other heart-healthy lifestyle choices probably won’t be the cure-all you’re hoping for. Instead, Dr. Higgins suggests adding the following to your routine:
Eating a variety of heart-healthy foods like fruits, vegetables, nuts, seeds, legumes, whole grains, salmon, and yogurt
There was the low-fat craze of the 1990s and 2000s. The ‘10s rolled in with celery juice, Impossible burgers, and truffle oil on everything—followed by whipped coffee, feta pasta, and the gazillion other viral #foodtok moments of the current decade. Try to keep up with the latest food trends, and you’re in for a quite a ride.
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There’s nothing wrong with opting into the (literal) flavor of the month—but when it comes to nutrition, it’s worth paying special attention to the foods and drinks that have lasted longer than a season. For registered dietitian Lauren Manaker, MS, RDN, LD, kombucha is high on that list of long-standing staples.
According to Google Trends, the kombucha trend entered the wellness mainstream around 2017—but Manaker notes that its history stretches back thousands of years, originating as a traditional fermented drink in East Asia. “What has given kombucha such remarkable staying power, compared to other fleeting food and beverage trends, lies in its unique combination of health benefits, historical significance, and overall appeal,” she says.
Back to the ’90s for a minute: That sacred, historical significance of kombucha is what inspired a California teenager named GT Dave to eschew the food trends of the day in favor of a—at the time—less popular way of supporting his and his family’s health. In 1995, Dave was gifted an heirloom Himalayan SCOBY (or symbiotic culture of bacteria and yeast, the living culture used to ferment kombucha). He was intrigued by the healing effects he’d seen firsthand when his mother was sick, so he began crafting his own homemade kombucha. His at-home hobby turned into SYNERGY, The Real Kombucha, and a suite of other probiotic-rich, living foods.
This year, GT’s Living Foods celebrates 30 years of crafting kombucha the real way: traditionally fermented with heirloom cultures for billions of living probiotics. While other health trends have come and gone, it’s clear Dave was ahead of the curve all those years ago.
Here’s what Manaker has to say about why the kombucha trend is so much more than just a passing fad, the health benefits of the drink, and why it’s worthy of a forever spot in your daily wellness routine.
The health benefits of kombucha
The secret to foods that outlast all the fads? They strike the balance of nutritious, tasty, and generally low-effort. Done, done, and done: According to Manaker, the health benefits of kombucha are wide-ranging—and its delicious, tangy taste is the cherry (or guava, or pomelo, or strawberry) on top.
First and foremost, studies suggest that drinking kombucha may help boost your gut health, which has a major effect on your overall well-being. “Kombucha is a source of probiotics, which are beneficial microorganisms that support gut health by balancing the gut microbiome,” Manaker says. “A healthy gut microbiome is linked to improved digestion, immune health, and nutrient absorption.”
Some kombucha contains polyphenols and bioactive compounds, which Manaker says may help manage inflammation in the body, as well as antioxidants, which help combat oxidative stress by neutralizing harmful free radicals. “Data highlights that the consumption of antioxidant-rich beverages like kombucha can support overall cellular health and potentially reduce the risk of chronic diseases,” she says.
To reap its full benefits, Manaker recommends sipping kombucha daily. “Consistent consumption helps colonize the gut with the beneficial probiotics found in this fermented beverage, supporting a balanced and healthy microbiome over time,” she says—with the caveat that not all kombucha is created equal. Choose one that contains live probiotics and diverse strains (like SYNERGY, The Real Kombucha), she says, because these ingredients contribute more actively to gut health.
Why the kombucha trend has such staying power
From Manaker’s POV, the “kombucha trend” has withstood decades (correction, centuries) of changing food-and-beverage tides because it’s equal parts nutritious and delicious. “A growing awareness of gut health and its importance to overall well-being has kept kombucha in the spotlight,” she says. “Its natural probiotics and enzymes support a balanced microbiome, which in turn promotes digestion, immunity, and even potentially mental health.”
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And beyond its health benefits? “Kombucha’s distinct, tangy, and slightly effervescent flavor profile has helped it gain a loyal following as a delicious and refreshing alternative to sugary sodas or artificial drinks,” Manaker says.
What to look for in a quality kombucha
“When choosing a kombucha brand, it’s essential to prioritize quality, ingredients, and sourcing,” Manaker says. She looks for options that are raw, organic, unpasteurized (to help preserve the live probiotics and enzymes, she says), and grown by the traditional fermentation process. “Transparency about the ingredients and brewing process is another key factor,” she adds. “Opt for brands that list exactly what they use without hidden sugars or synthetic flavorings.”
GT’s SYNERGY checks every one of her kombucha boxes. She loves the small-batch brewing and weeks-long fermentation process, which separates GT’s from most other kombuchas on the market *and* boosts its nutritional value. “It’s clear [GT’s Living Foods] never cuts corners—each bottle is raw, unpasteurized, and free from artificial flavors, which only enhances the natural and refreshing experience. And since it is made with real tea, it naturally contains antioxidants to support my brain health.”
Manaker’s go-to for a little well-being boost is Pomelo Pink Lemonade, but you can’t go wrong with any of SYNERGY’s 23 fizzy flavors. Try them all and find your favorite—and then make kombucha a forever thing in your life.
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