Can Plant Sterols Help Lower Cholesterol?
This post is sponsored by the International Plant Sterols and Stanols Association (IPSSA). All opinions and thoughts expressed in this article are my own. I only promote products and services I believe will benefit my readers.
It’s no secret that high LDL cholesterol is a significant risk factor for heart disease, heart attack, and stroke. LDL is the bad cholesterol that builds up in your blood vessels and can block blood flow to your heart or brain, so it’s crucial to keep it in check.
If you’re a regular reader, you know how much I love the Mediterranean diet for its heart-healthy benefits. Most doctors recommend this and other plant-forward eating patterns as a first-line approach to reduce LDL cholesterol, followed by cholesterol-lowering medications.
Plant sterols and stanols are another weapon you might consider adding to your arsenal. Here’s a look at what they are and how they can potentially support a heart-healthy diet and lifestyle.
What Are Plant Sterols?
Plant sterols and stanols, also known as phytosterols, are naturally occurring compounds in many plant foods. Healthy high-fat foods, like nuts, seeds, avocados, and olive oil, are especially good sources of plant sterols and stanols.
Their chemical structure is very similar to cholesterol, which allows them to compete with cholesterol in your digestive tract. Simply put, when you consume phytosterols as part of a meal, you absorb more of them and less cholesterol. Cholesterol that’s not absorbed is removed from your body as waste, helping to lower your LDL cholesterol levels while leaving HDL (good) cholesterol alone.
Plant sterol and stanol-fortified foods are readily available in Europe. They are considered functional foods (foods with supported health benefits).
Consumers often use these fortified foods and plant sterol supplements as part of their cholesterol-lowering strategy. Like diet and lifestyle interventions, they provide a natural way to reduce coronary heart disease risk.
How Much Plant Sterols for High Cholesterol?
Over 140 clinical studies support using phytosterols to help lower cholesterol levels. Many studies suggest that eating about 2 g (2,000 mg) of plant sterols and stanols each day can reduce LDL cholesterol by 10% without side effects.
Many world health organizations recommend them because they are effective and have a good safety profile. In the US, the Food and Drug Administration (FDA) has established an authorized heart health claim for certain foods and dietary supplements containing phytosterols.
A significant benefit of phytosterols is that they can have an additive effect on your other cholesterol-lowering strategies. This means they can enhance the benefits of a heart-healthy diet, lifestyle changes, and cholesterol-lowering medications.
The Best Sources of Plant Sterols and Stanols
You’re probably already eating some plant sterols and stanols, especially if you eat a Mediterranean or other plant-forward diet. These foods are among some of the top sources:
- Sesame oil
- Olive oil
- Seeds like pumpkin, sunflower, sesame, and flaxseed. (Try my grain-free seed crackers)
- Nuts, especially pistachios, almonds, and cashews
- Avocados
- Whole grains (wheat, rye, barley, millet, oats, brown rice)
- Broccoli
- Cauliflower
- Carrots
- Passionfruit
- Raspberries
- Oranges
Although these foods are good sources, it’s nearly impossible to get the desired amount of phytosterols from diet alone. Most people typically get about 100 mg from their diet. If you eat a vegetarian or Mediterranean diet, you might be closer to 400 mg a day.
Still, it’s a good idea to increase your intake of plant sterol-rich foods as much as possible because they also provide other heart-healthy benefits. Olive oil, nuts, and seeds have anti-inflammatory properties, which can protect your blood vessels. Whole grains, fruits, and vegetables are rich in fiber, which can further lower cholesterol and help nourish your gut bacteria. All in all, they’re part of a healthy diet.
You can consider a supplement or fortified food to make up the difference and boost your phytosterol intake. It’s a good idea to check with a registered dietitian who can calculate what you’re getting from your regular diet and advise the amount needed from a supplement.
Other Things to Know About Phytosterols
Plant sterol and stanol supplements are considered safe for healthy people. But there are a few things to know:
- It’s still important to follow your doctor’s advice about diet, lifestyle, and medications to lower cholesterol. A combination of remedies is most effective.
- There doesn’t seem to be any additional benefit to taking more than 2,000 mg per day.
- Taking more than 1,500 mg of plant sterols per day from a supplement has been shown to lower circulating levels of beta-carotene. To get more beta-carotene, add more carrots, sweet potatoes, cantaloupe, or other yellow and orange vegetables and fruits.
The bottom line is that consuming more plant sterols from foods or supplements may help improve high cholesterol. To learn more about these compounds and how they work, visit the International Plant Sterols and Stanols website. Talk to your doctor to see how this can fit into your plan to support your heart health.