Small amounts of certain foods can reduce cholesterol.
Plant sterols occur naturally in a host of foods — primarily soybean oil, nuts, seeds, legumes and some fruits and vegetables.
Because plant sterols are chemically similar to cholesterol, the human body tends to absorb them and pass cholesterol out of the body as waste. The net result is that consuming foods rich in plant sterols can reduce the body’s blood cholesterol levels.
The U.S. Food and Drug Administration (FDA) allows food companies to declare the heart benefits of plant sterols on product packaging.
What are plant sterols?
Plant sterols are compounds found naturally in everyday foods, like vegetables oils, nuts, seeds, fruits and vegetables. They have a chemical structure similar to cholesterol. U.S. diets containing these foods provide 140–400 milligrams of plant sterols per day.
How effective are plant sterols at lowering LDL cholesterol?
Numerous studies have concluded that consuming at least 2 g of plant sterols a day is associated with an average 10% reduction in LDL cholesterol.
How do plant sterols lower cholesterol?
Because plant sterols have a similar chemical structure to cholesterol, they block the absorption of cholesterol in the small intestine.
How do I consume adequate amounts of plant sterols to reduce LDL cholesterol?
Plant sterols are incorporated into many foods found in the grocery store. The amount of plant sterols per serving is printed on the food labels.
What organizations support the research that plant sterols lower cholesterol?
The American Heart Association and the National Cholesterol Education Program have recommended consuming between 2 and 2.5 g per day of plant sterols for effective cholesterol reduction. Also, the U.S. Food and Drug Administration has authorized a health claim for foods containing plant sterols.
The Science of Sterols
Plant sterols are neither a fad nor a flavor of the week; they offer a scientifically sound way to reduce both total blood cholesterol and LDL (bad) cholesterol, or LDL-C. Published research has found that consuming an adequate amount of plant sterols each day can lower total blood cholesterol by an average of 6%–10% and lower LDL-C 6%–15%.
Most of us are already eating sterols. A typical Western diet averages 150–400 milligrams (mg) per day, while a typical vegetarian diet averages about 600 mg per day. Many foods can reduce cholesterol; they just are not very good at it.
For instance, I have calculated that a person would have to eat 51 cups of broccoli, or 83 oranges, or 16 cups of peanuts, every day to reduce their LDL-C by 6%–15%. In contrast, people can achieve those 6%–15% reductions by consuming just small amounts of sterol-rich foods.
Scientists have known about the cholesterol-reducing properties of plant sterols since the early 1950s, but the secret of improving the solubility of sterols so they could be more easily incorporated into our diets eluded researchers for four decades. The riddle was solved in the early 1990s, and since then, a wide range of foods — such as spreads, juices, pasta products, milk and bread fortified with plant sterols — has become available to consumers.
Recent studies offer good guidance on how much of these foods we should add to our diets.
A large body of published research indicates that taking 2–3 grams (g) (0.07–0.11 ounces) of plant sterols a day can lower LDL-C by 6%–15%. More recently, a review of 84 trials showed that an average intake of 2.15 g per day reduced LDL-C by 8.8%. Translation: If a client’s LDL-C was 100, consuming plant sterols could lower that number to 91.
Sterols can also work in concert with prescription medications.
For example, if a person is already taking a statin medication to lower LDL-C levels, plant sterols will continue to reduce cholesterol levels by 4.5% per gram of sterol. So taking 2 g of plant sterols per day could lower your LDL-C by about 8%–9% on top of the reduction from the medication.
Note that sterols work only up to a certain point; after that, the effectiveness wears off.
A number of studies have demonstrated that the optimal intake of plant sterols is around 2 g per day and intakes above 2.5 g show little added benefit. The effect of regular consumption of plant sterols on cholesterol reduction can be measured in 3–4 weeks.
Now on Food Labels
Because of the science supporting plant sterols as cholesterol reducers, the FDA has authorized companies to make specific health claims for foods that contain sterols. As of February 2012, this is how the health claim reads:
“Foods containing at least 0.5 g per serving of phytosterols eaten with meals or snacks for a total intake of 2 g, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease”.
Food companies that comply with the guidelines of this claim can print it on their food labels. The claim will also include the name of the food product and how many grams of plant sterols the food contains.
Two prominent organizations support the 2-gram-per-day recommendation: the National Cholesterol Education Program’s Adult Treatment Panel III, in its Therapeutic Lifestyle Change diet; and the American Heart Association, in its 2006 Diet and Lifestyle Recommendations Revision.
Functions and Risks
Plant sterols can reduce cholesterol because they are structurally similar to the cholesterol that is either made by the body or occurs in foods. Sterols block the absorption of cholesterol from the intestinal tract, thereby reducing the amount of cholesterol the body absorbs. The cholesterol that is not absorbed is eliminated.
The safety of consuming plant sterols to lower cholesterol has been studied extensively since the 1950s, when sterols were used in early cholesterol-lowering medications. In 1999, the FDA completed a comprehensive safety review of plant sterols and awarded GRAS (Generally Recognized as Safe) status for the use of these compounds in a number of different products.
Researchers were concerned that plant sterols might reduce the absorption of certain fat-soluble vitamins, especially beta carotene, alpha carotene and vitamin E. Studies have demonstrated that this effect is not very significant and that consumption of the recommended five servings or more of fruits and vegetables corrects the potential side effect.
There have been other concerns regarding the potential adverse effects of plant sterols in certain persons who are hyperabsorbers.
Sitosterolemia, a rare genetic disorder, is characterized by increased intestinal absorption and decreased biliary excretion of dietary sterols. It is an exceedingly rare disorder that affects less than one patient in a million, with about 20 cases reported so far in the United States. Individuals diagnosed with this disorder should not take plant sterols.
Consumers and health professionals can identify foods that contain plant sterols by looking for the health claim on labels and by checking package information for the amount of plant sterols in the food. Plant sterols are natural compounds—backed by science—that can help lower your cholesterol levels significantly.
Discover foods containing plant sterols in your grocery store today.
More about Chris Tina Bruce
Chris Tina Bruce is a male-to-female transgender bodybuilder, spokesperson and fitness talent.
She is the founder of Be Bold Be Proud, a grassroots non-profit transgender equality organization. She is also the founder of Discover Health and Fitness, a freelance writer and the proud parent of two amazing children.
She obtained her bachelor of science degree from Georgia State University, and is also a National Academy of Sports Medicine Certified Personal Trainer.
Chris Tina lives by some very simple rules and affirmations: All of life is a transition; where you are does not have to define who you will be and together we can cultivate change. Be Bold, Be Proud, Be Yourself.
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