Plant sterols and stanols are found naturally in plants such as fruits, vegetables, grains, nuts and seeds. Consumption of plant sterols may reduce your risk of heart disease. Taking 2g to 3 g of plant sterols per day, in accordance with a heart healthy diet and exercise program, may lower low density cholesterol, LDL or "lousy" cholesterol, by 6 percent to 15 percent.
How Do They Work?
Sterols/stanols work by blocking absorption of cholesterol in the small intestine, reports the Cleveland Clinic. With the help of plant sterols, cholesterol is removed from your bloodstream and removed from your body.
Food
Foods that naturally contain plant sterols are grains, legumes, nuts and seeds, fruits and vegetables. Bran, whole wheat, wheat germ and brown rice are higher in sterols than white bread, white rice, and sugary cereals. Beans, lentils, almonds, walnuts and sunflower seeds also contains the heart protective sterols. Broccoli, Brussels sprouts, apples, avocados and blueberries are highest in the phytonutrient in the fruits and vegetables category.
Fortified Food
Because of their established health benefit, sterols and stanols have been added to many foods. Two tablets or one serving of Centrum Cardio multivitamin contains 800 mg of phytosterols. Other foods fortified with plant sterols are VitaTops, Lifetime Low Fat Cheese and Kroger Active Lifestyle Milk. Visit the Corowise website for a list of additional fortified foods. A link is in the Resources section.
Supplements
Naturemade's Cholestoff supplement claims to have the ability to decrease risk of coronary heart disease if used with a low fat, high fiber diet. The recommended dose is two tablets taken twice per day with liquid before a meal, ideally, 15 to 30 minutes before a meal. Benecol makes Smart Chews, which help to lower LDL cholesterol. The recommended dose is two to four chews daily taken with meals.
Warning
Consumerlab.com confirms sterols safe as they are found naturally in many foods. Stanols are presumed safe as they are not absorbed. Some precautions have been taken as it was previously thought stanols might impair absorption of fat soluble vitamins A, E and D. This does not appear to occur at doses required to lower cholesterol. Always consult your physician before embarking on changes to your diet or taking dietary supplements.
