Cholesterol is a fatty substance that is present in every cell of the body.

It is important for maintaining various bodily functions, but when its levels in the blood exceed the recommended amount, it can lead to several health conditions, including heart disease. High cholesterol levels are a result of many factors, including genetics, unhealthy lifestyle choices, and diet.

While medications such as statins can help lower cholesterol levels, there is a natural way to lower cholesterol through a protein called plant sterols.

What are Plant Sterols?

Plant sterols, also known as phytosterols, are a group of compounds that are naturally occurring in vegetables, fruits, nuts, and grains. They have a similar chemical structure to cholesterol, but unlike cholesterol, they cannot be absorbed by the body.

Instead, plant sterols are excreted from the body, which blocks the absorption of cholesterol.

Plant sterols have been widely studied for their cholesterol-lowering effects. In fact, the US Food and Drug Administration (FDA) has approved the use of plant sterols as a food additive to help lower cholesterol levels.

Foods such as margarine, orange juice, and yogurt that contain plant sterols have been shown to reduce LDL (low-density lipoprotein), or “bad” cholesterol, levels in the blood.

How Plant Sterols Work

Plant sterols work by reducing the absorption of cholesterol in the small intestine. When we consume food containing plant sterols, they compete with cholesterol for absorption in the intestines.

Because plant sterols have a similar structure to cholesterol, they can easily enter the intestinal cells. Once inside, they block the absorption of cholesterol by inhibiting the transport protein that moves cholesterol across the cell membrane. As a result, less cholesterol is absorbed into the bloodstream.

Evidence for Plant Sterols and Cholesterol Reduction

Research has shown that plant sterols are effective in reducing LDL cholesterol levels.

In a meta-analysis of 84 randomized controlled trials, consumption of plant sterols was associated with a significant reduction in LDL cholesterol levels of about 10%. Additionally, when plant sterols were used in combination with a low-fat diet and other lifestyle interventions, the reduction in LDL cholesterol levels was greater.

Another study published in the Journal of the American Medical Association found that individuals who consumed 2 grams of plant sterols per day as part of a low-fat diet reduced their LDL cholesterol levels by 8.8% compared to those who followed a low-fat diet alone.

How to Incorporate Plant Sterols into Your Diet

Plant sterols can be obtained through diet or through supplements. Foods that are naturally high in plant sterols include nuts, seeds, fruits, and vegetables.

However, it is difficult to obtain the recommended amount of plant sterols through diet alone, so consuming foods that are fortified with plant sterols may be necessary. The recommended intake of plant sterols is 2 grams per day.

Choosing foods that are fortified with plant sterols, such as margarine, yogurt, and orange juice, can be an easy way to incorporate plant sterols into your diet.

For example, one tablespoon of plant sterol-fortified margarine contains about 0.4 grams of plant sterols, and one cup of plant sterol-fortified orange juice contains about 1 gram of plant sterols.

Conclusion

Plant sterols have been shown to be an effective and natural way to lower cholesterol levels. By incorporating plant sterol-rich foods into your diet or taking supplements, you can help reduce your risk of heart disease.

While plant sterols should not be used as a substitute for medication, they can be a useful addition to a healthy lifestyle for people with high cholesterol.