Plant Sterols 101
Plant sterols help lower your cholesterol
Coronary heart disease is the number one cause of death around the world . High blood levels of the “bad” or LDL (low-density lipoprotein) cholesterol can create a buildup of plaque (cholesterol deposits) inside the arteries. This can lead to narrowing of the arteries and a higher risk of having a heart attack or stroke. The good news is that following a heart healthy lifestyle, including a heart healthy diet, can help you control your cholesterol levels and lower your overall risk of heart disease.
What are plant sterols?
Plant sterols — also called “phytosterols” — are substances naturally found in plant-based foods and have been in our diet for thousands of years. Plant sterols are naturally found in many heart healthy foods, such as fruits, vegetables, nuts, and grains, and in vegetable oils like sunflower, safflower and canola oils. However, it is difficult to consume enough plant sterols from these foods to see a significant effect. Studies show that consuming 2 grams of plant sterols daily can help to lower your cholesterol by up to 9%.
How do plant sterols work?
Researchers have been studying the cholesterol-lowering effects of plant sterols since the 1950s. Plant sterols work by helping to remove cholesterol from the body, by partially blocking its absorption into the bloodstream. The cholesterol that is not absorbed is eliminated from the body.
How can you eat more plant sterols?
International health experts such as the American Heart Association, as part of the National Cholesterol Education Program, suggest eating 2 grams of plant sterols a day to enhance a LDL cholesterol-lowering lifestyle and diet. Here’s what you can do to get more plant sterols in your diet:
- Enjoy a variety of vegetables and fruit every day. Aim for 7-10 servings a day, as recommended by Canada's Food Guide.
- Eat 2-3 servings of plant sterol-fortified foods each day.
- Cook and bake with vegetable oils and non-hydrogenated margarines made from vegetable oils.
- Snack on nuts, like almonds and walnuts, or sprinkle a small handful on your cereal and salads.
- Include whole grains in your meals. Look for recipes that use barley, brown rice, oats and quinoa.
Along with eating well, remember to follow a heart healthy lifestyle: quit smoking, manage stress, and be active every day.