Researchers say having just a small amount of one superfood group daily can substantially impact your cholesterol levels. Having high cholesterol can cause several health issues and is more challenging to control if not detected early on.
High cholesterol is concerning because it can cause plaque to accumulate in your blood vessels, hindering blood flow through your arteries. This buildup can elevate your chances of developing heart disease, experiencing a stroke, and facing other health issues.
It is often referred to as a ‘silent killer’ since it usually does not present any symptoms. Warning signs may crop up eventually, but only once it has caused other health problems.
The NHS says: “High cholesterol doesn’t usually cause any symptoms on its own.” Some people may experience subtle symptoms, such as fatty bumps on the skin, greyish-white rings around the cornea of the eye, leg pain, sudden loss of balance, blurred vision, and numbness.
The only way to check for high cholesterol is to have a blood test. Eating a balanced diet can help reduce your risk of high cholesterol, with one type of food scientifically proven to reduce LDL ‘bad’ cholesterol levels.
A 2018 research review indicates that clinical studies have found that consuming 1.5 to 3 grams of plant sterols or stanols each day can reduce LDL levels by 7.5 to 12%. This means even taking a small amount like 3g a day could positively impact levels for people keen to control their cholesterol healthily and naturally.
Commenting on the best time of day to take plant sterols, the research authors recommended in the morning with a heavy breakfast. They explained: “When consuming PSS, for an optimal cholesterol-lowering efficacy they should be consumed with a (main) meal such as a heavy breakfast, lunch or dinner and ideally twice daily.”
What are plant sterols?
Consuming plant sterols by mouth can help reduce low-density lipoprotein (LDL or “bad”) cholesterol levels in individuals with high cholesterol who are adhering to a cholesterol-lowering diet. However, it appears that they do not affect triglyceride levels. Triglycerides are a type of fat that store unused calories and provide energy for your body.
Plant sterols are natural substances found in small amounts in everyday foods like fruits and vegetables. Formally known as phytosterols, they are plant-based compounds that can help reduce cholesterol levels and minimise the risk of heart disease.
Food rich in plant sterols include: Sesame oil, wheat germ oil, mayonnaise, pistachio nuts, olive oil, sage, oregano, thyme, paprika, cocoa butter oil, almond butter, sesame seeds, macadamia nuts.
You can achieve 2g per day of plant stanol and sterol by consuming one plant stanol or sterol-fortified mini yoghurt drink (one bottle) or yoghurt (one pot) per day, which contains all the 2g recommended. Or, two to three portions of foods with at least 0.8g of added plant sterol/stanol per day, such as:
- Two teaspoons (10g) fortified spread
- One fortified yoghurt
- One glass (250ml) of fortified milk
Various supplements appear to be effective in managing cholesterol levels. Plant stanols and sterols are natural compounds derived from plants that mimic cholesterol. Due to their similarity to cholesterol, your body similarly absorbs them. You can find small quantities of plant stanols and sterols in vegetable oils, and they are also added to some oils and butter alternatives.
Due to the strong evidence supporting their ability to lower cholesterol, PSS was among the initial ingredients used to gain approved health claims from regulatory organisations like the European Food and Safety Authority (EFSA) and the US Food and Drug Administration (FDA).
What do experts say?
A British Heart Foundation (BHF) website statement reads: “In combination with a balanced diet, eating foods that provide you with 2-2.5g of plant sterols or stanols every day can have an additional cholesterol-lowering benefit. Plant sterols are also added to some fat spreads, milks and yoghurts in amounts that make it easier to obtain the 2-2.5g per day required to see a reduction in cholesterol.”
BHF dietitian Victoria Taylor added: “Your diet, especially the amount of saturated fat you eat, can affect your levels of LDL (bad) cholesterol… Check food labels because different products have different amounts of stanols or sterols in them. There’s little additional benefit to consuming more than 2.5g a day, and it’s advised that you don’t consume more than 3g per day.”
She continued: “If you’re taking statins, it’s fine to use plant stanol or sterol products. As they work in different ways to reduce cholesterol, the effect can be cumulative.
“But remember that these plant stanols or sterols aren’t substitutes for prescribed medications, and whilst there is an expectation that their cholesterol-lowering effect will lead to fewer heart attacks, no clinical trials have been undertaken to show this. You’ll also need to make changes to your diet and lifestyle to help reduce your cholesterol levels and your overall risk of heart disease.”
A spokesperson for the Association of UK Dietitians says: “While taking plant stanols and sterols has been shown to reduce cholesterol levels, there is insufficient long-term evidence to show that they also reduce your risk of having a heart attack or stroke. So, in the UK, key guidelines don’t recommend them for the prevention of cardiovascular disease and eating a healthy, balanced diet remains the advice.”
Relying on plant sterols and stanols for cholesterol management is not necessary. Focusing on regular physical activity, quitting smoking, and maintaining a balanced diet are far more crucial. While plant stanols and sterols can complement a healthy lifestyle and cholesterol-lowering medications, they shouldn’t be seen as a replacement for either.