Lower Your Cholesterol with Plant Sterols

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 partner with products and services that I believe will benefit my readers; that’s you! 🙂.

Let’s talk about heart health today, a hot topic, especially when it comes to why more and more people are eating plant-based foods. For a good reason: cardiovascular disease is no joke and is a leading cause of death worldwide. However, plant sterols just might help.

One of the best dietary changes to improve heart health is to eat less animal-based foods and more plant-based foods. A balanced diet with plenty of fruits, veggies, whole grains, nuts, seeds, and healthy fats is important for overall health.

Plant sterols are a popular “European Secret” used to improve cholesterol levels naturally in the UK, and lucky for us in the United States, they are making their way here.

What are Plant Sterols and Stanols?

First things first, what exactly are plant sterols and stanols? If we break the name down word by word, plant means coming from a plant-based source, while sterols and stanols mean fats.

These fat-like substances act similarly to cholesterol but aren’t absorbed like cholesterol. Instead, since they aren’t absorbed, they can help improve cholesterol levels by reducing the overall uptake in our intestines.

What is Cholesterol?

Cholesterol is a waxy substance found in our bodies. In small amounts, it plays an essential role in how we function by building cell membranes, making hormones, and helping produce vitamin D.

There are two main types of cholesterol;

1. High-density lipoproteins (HDL), also known as “good cholesterol.”
2. Low-density lipoprotein (LDL), also known as “bad cholesterol.”

Having high LDL cholesterol levels is a huge risk factor for developing cardiovascular disease, which encompasses conditions like heart attack, stroke, heart disease, heart failure, and arrhythmia, to name a few. Other risk factors for cardiovascular disease include hypertension and atherosclerosis.

According to the World Health Organization, cardiovascular disease is responsible for a third of deaths across the world. Heart health is a topic that affects us all, if not with ourselves then with someone we know.

By eating more plant-based foods and swapping items like butter for plant sterol margarine, drastic changes can be made to heart health, especially LDL cholesterol levels. Food is powerful and can either positively or negatively impact cholesterol levels.

Is Cholesterol Found in Plants?

No, cholesterol isn’t found in 100% plant based foods. It only comes from animal-based sources like meat, dairy, and cheese. Some plant sterol margarines contain dairy, so they can contain cholesterol. Check those labels for a 100% dairy free version if you’re vegan.

Fun fact: since humans are animals we make cholesterol too!

Foods with Plant Sterols

Plant sterols are found in everyday plant-based products like vegetable oils, nuts, plant-based oil spreads, soybeans, rapeseed, and sunflower seeds. They can also be extracted from grains, nuts, and marine algae.

You can most commonly find them in fortified margarine-type spreads or supplements, but some foods contain plant sterols.

Getting the recommended amount of plant sterols from naturally occurring sources can be a bit challenging. Using supplements and fortified products can be helpful in getting enough.

Margarine with Plant Sterols

Across the world, plant sterols predominantly come from cereals and vegetable oils. Likely, you’ve even seen these in the grocery store, especially if you’re vegan. If you’ve been looking for a vegan butter replacement, you’ve likely seen a margarine with plant sterols. Examples include options like Smart Balance.

Compared to butter or lard, margarine is almost always lower in saturated fat and cholesterol and has better benefits than its animal-based counterpart. 

Plant Sterols Benefits

One of the main benefits of plant sterols is their ability to lower “bad” LDL cholesterol. These benefits have been studied for years and implemented in Europe to lower cholesterol.

Both the Journal of Medicinal Food and Atherosclerosis concluded that combining 2g of plant sterols per day can produce a 10% reduction in LDL-C even when combined with statin medication therapy (1,2).

Plus, they are widely available and are a cost-effective option for lowering LDL cholesterol.

How Many Plant Sterols Do I Need Per Day?

The Mayo Clinic found that plant sterols, when used in conjunction with statin medication doses of 2-3 g per day, helped lower LDL cholesterol by 10% in 3-4 weeks (3). For general heart health, the FDA in the United States has recommended 2 grams of plant sterols per day in its authorized heart health claim.

If you have concerns about your heart health and want to make changes, be sure to speak to your doctor and registered dietitian before making any changes.

Are Plant Sterols Safe?

Plant sterols are safe and are recognized by many major health organizations worldwide, including the American Heart Association, Health Canada, the European Food Safety Authority, and the World Health Organization.

As outlined above, they come from natural everyday sources like oils, nuts, seeds, fortified foods, and supplements. Over 140+ clinical trials have shown their ability to improve heart health to further their safety.

Additionally, the FDA has an established health claim for them here in the United States and has specific requirements for what can be called a plant sterol to ensure safety.

Final Thoughts

Overall, plant sterols are part of a healthy diet and can significantly help reduce the risk of cardiovascular disease from their ability to lower LDL cholesterol levels. With the number of studies and popularity overseas, plant sterols will soon improve heart health here in the United States, too.

Have you heard of plant sterols before? Let me know in the comments below!