Could plant sterols and stanols be the simple addition your heart health routine has been missing?
This post is sponsored by the International Plant Sterols and Stanols Association (IPSSA). As always, I only promote products and services I truly believe in, and all opinions and thoughts are my own.
You’re staying active, eating more plant-based foods, and loading up on fiber to protect your heart, but is there something more you could be doing?
Plant sterols and stanols are naturally occurring compounds in certain plants that closely resemble cholesterol and can help lower your LDL-cholesterol by up to 10 percent in just a few weeks. While they’re commonly added to functional foods in Europe, they’re just starting to gain traction here in the U.S.
If you’re not familiar with these powerful compounds, this article will walk you through how plant sterols and stanols work to lower cholesterol, how much you need, where to find them, and how they can easily fit into your balanced, heart-healthy diet.
What are plant sterols and stanols, and what do they do?
If plant sterols and stanols are new to you, it’s not because they’re recent discoveries—they’ve just taken some time to gain popularity. In fact, over 140 clinical studies have shown the effectiveness of these plant compounds in reducing LDL cholesterol, and fortified food products containing them have been available in the U.S. since the mid-1990s.
Plant sterols and stanols work by competing with the dietary fats and cholesterol you eat in your digestive system. They bind with cholesterol in your small intestine, effectively taking up space and preventing some of it from being absorbed into your bloodstream. Instead, more cholesterol is excreted through your digestive tract.
This process results in lower levels of LDL cholesterol, or "bad" cholesterol, in your blood. While researchers have explored other theories on how these compounds work, the most widely accepted explanation is that they block and reduce the absorption of dietary cholesterol and fat.
How much do you need?
As with most health-promoting foods (and less nutritious foods), the dose makes all the difference.
The Food and Drug Administration (FDA) has an approved health claim for 1.3 grams a day of plant sterols and 3.4 grams a day of stanols to lower the risk of heart disease, while there’s a European qualified claim of 1.5 to 3 grams per day to lower LDL-cholesterol by 7 to 12.5 percent in 2 to 3 weeks.
Foods and supplements to boost your intake
We’re seeing more and more supplements and fortified foods containing plant sterols and stanols, but you can also find these compounds in the foods you eat daily. The challenge, however, is that the natural levels of sterols and stanols in these foods are often too low to significantly lower cholesterol on their own.
Here are some common foods and the approximate amount of plant sterols and stanols you’ll find in them.
| Food | Measurement | Phytosterol content |
| Sesame seeds | 1 ounce | 100 milligrams |
| Flaxseeds | 1 ounce | 49 to 54 milligrams |
| Pumpkin seeds | 1 ounce | 23 to 66 milligrams |
| Almonds | 1 ounce | 22 to 52 milligrams |
| Pistachios | 1 ounce | 70 to 74 milligrams |
| Olive oil | 1 tablespoon | 30 milligrams |
On average, people only get between 100 and 500 milligrams of phytosterols daily from food sources.
Functional foods fortified with these plant compounds and dietary supplements can help you get enough to have cholesterol-lowering effects.
Simple ways to add plant sterols and stanols to your diet
Improving your heart health doesn’t have to mean a complete diet overhaul. While adding more plant-based foods like nuts and seeds is a great step—offering numerous benefits beyond just boosting your intake of plant sterols and stanols—it may not be enough to reach the recommended levels. To make sure you're getting at least 1.3 grams daily, you might need to incorporate supplements or functional foods fortified with these compounds.
In Canada and many European countries, you’ll find a wide variety of foods, like juices, yogurt, milk, crackers, cereals, and spreads, fortified with plant sterols and stanols. However, in the United States, the options are more limited.
One readily available choice is Benecol, a butter alternative that’s been on the market since the mid-1990s. It offers 500 milligrams of plant stanols per one-tablespoon serving. They also produce chocolate chew supplements that provide two grams of plant stanols in just four chews.
If you prefer, you can opt for a supplement to meet your daily needs. Since the supplement industry isn’t regulated, I highly recommend choosing a reputable brand that engages in third-party testing to ensure quality and safety.
Bottom line
By adding plant sterols and stanols to your diet, you can make a small adjustment with big benefits. These plant-based compounds can help lower your LDL cholesterol, helping to lower your risk of heart disease.
While eating more nuts, seeds, and other plant-based foods is a great start, getting the full cholesterol-lowering benefits of sterols and stanols might require a little help from fortified foods or supplements.
Remember, the small, consistent choices add up over time and make the biggest difference in your health and well-being. Eating more fiber, staying hydrated, consistently exercising, adding more plants to your diet, and incorporating plant sterols and stanols into your diet can all add up to make a big difference.
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