High cholesterol is a major concern for millions of people worldwide, leading to an increased risk of heart disease, stroke, and other cardiovascular issues. While medications like statins are commonly prescribed to manage high cholesterol, lifestyle and dietary changes can be just as effective in many cases.
One natural approach gaining attention is the incorporation of plant sterols and stanols, compounds found in fruits, vegetables, nuts, seeds, and grains that have been shown to lower cholesterol levels.
This article explores how plant sterols and stanols work, their benefits, and how to include them in your diet as natural cholesterol reducers.
What Are Plant Sterols and Stanols?
Plant sterols and stanols, also known as phytosterols, are naturally occurring compounds found in small amounts in various plant-based cholesterol-lowering foods. They are structurally similar to cholesterol, the waxy substance produced by your liver and found in certain foods.
This structural similarity allows plant sterols and stanols to compete with cholesterol during absorption in the digestive tract and act as cholesterol-lowering foods.
Although the terms “sterols” and “stanols” are often used interchangeably, they are slightly different on a molecular level. Sterols are the unsaturated form, while stanols are the saturated form. Both, however, function similarly when it comes to their cholesterol-lowering abilities.
Sources of Plant Sterols and Stanols
Plant sterols and stanols are found in trace amounts in a variety of foods, particularly in:
- Vegetable oils (e.g., corn oil, sunflower oil)
- Nuts and seeds (e.g., almonds, sunflower seeds)
- Whole grains (e.g., wheat germ, bran, oats)
- Fruits and vegetables (e.g., oranges, avocados, broccoli)
- Legumes (e.g., beans, lentils)
This is why plant-based health benefits are lauded by medical professionals. However, even with a healthy diet, most people consume only about 300 to 600 milligrams of plant sterols and stanols daily, according to Nutrients Journal. This amount is typically not enough to significantly lower cholesterol levels.
For this reason, food products fortified with plant sterols and stanols, such as margarine, yogurt, and orange juice, have become popular for those looking to manage their cholesterol.
How Do Plant Sterols and Stanols Lower Cholesterol?
The primary mechanism by which plant sterols and stanols lower cholesterol is through competition. Because their chemical structure closely resembles cholesterol, they block the absorption of dietary cholesterol in the intestines. Here’s how it works:
Competition for Absorption
Plant sterols and stanols enter the digestive system and compete with cholesterol for absorption into the bloodstream. Because they are structurally similar, they can bind to the same receptors in the intestines that cholesterol would normally use.
Reduced Cholesterol Absorption
By occupying these receptors, plant sterols and stanols prevent cholesterol from being absorbed. Instead, much of the cholesterol that you consume through food is excreted, leading to lower levels of LDL cholesterol, commonly known as “bad” cholesterol, in the blood.
Cholesterol Reduction
According to the National Lipid Association, consuming 2 to 3 grams of plant sterols and stanols daily can reduce LDL cholesterol by about 10% (7.5 to 12%). This reduction in LDL cholesterol is significant because elevated levels are associated with an increased risk of heart disease and stroke.
It’s important to note that while plant sterols and stanols help lower LDL cholesterol, they do not affect levels of HDL cholesterol (the “good” cholesterol) or triglycerides. Their primary benefit is in reducing the absorption of bad cholesterol.
The Health Benefits of Plant Sterols and Stanols
The most well-established benefit of plant sterols and stanols is their ability to lower LDL cholesterol. High LDL cholesterol levels contribute to the buildup of fatty deposits, known as plaque, in the arteries. Over time, this can lead to atherosclerosis (hardening of the arteries), increasing the risk of heart attack and stroke.
Heart Disease Prevention
By reducing LDL cholesterol levels, plant sterols and stanols help to prevent the development of heart disease. This is due to their effect on reducing high cholesterol levels, as high cholesterol is a major risk factor for heart disease.
For those at high risk of heart disease or those who have already experienced a cardiac event, incorporating plant sterols and stanols into the diet is a natural, safe, and effective way to support cardiovascular health.
Complementing Other Cholesterol-Lowering Therapies
Plant sterols vs. statins – which one wins? There’s no solid research on this yet, but it’s considered that you should use them both together to reduce your cholesterol levels and stay healthy.
This combination approach may be particularly beneficial for those who need to reduce their cholesterol by a significant amount but wish to limit the dose of their medication.
No Significant Side Effects
One of the most appealing aspects of plant sterols and stanols is their safety profile. They are naturally occurring compounds found in many foods, and research has shown that they are safe for long-term consumption with no significant side effects.
Unlike some cholesterol-lowering medications, which can cause muscle pain, liver problems, or digestive issues, plant sterols and stanols are well tolerated by most people.
How to Incorporate Plant Sterols and Stanols Into Your Diet
Here are some ways you can incorporate plant sterols and stanols into your diet. Use all of them in one way or another throughout the week to get the biggest advantage.
- Choose foods fortified with plant sterols and stanols
- Consider plant sterol heart health supplements
- Eat more plant-based foods
Always consult with your physician before changing your diet or activity levels in any drastic fashion, especially if you are on cholesterol-lowering medication like statins. This way, your doctor can monitor your cholesterol levels and ensure your medication is reduced accordingly.
Take Heart Health Supplements That Include Plant Sterols and Stanols
Even if you are on a plant-based diet, you might not be getting enough plant sterols and stanols to make a difference in your cholesterol levels. That’s why heart health supplements can assist.
At Rittenhouse Village At Michigan City, our chefs prepare delicious healthy meals using fresh ingredients for our residents, so they can enjoy dining socially every day. Get ready to experience all this for yourself by booking a tour of our community and see if it feels like a fit for you.
