Plant Stanols and Sterols: A Closer Look at Their Health Benefits and Sources

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Melissa Altman-Traub MS, RDN, LDN

Disclaimer: This post is sponsored by the International Plant Sterols and Stanols Association (IPSSA). All opinions and thoughts expressed in this article are our own. We only promote products and services we believe will benefit our readers.

What are Plant Stanols and Plant Sterols?

Plant stanols and plant sterols are substances found naturally in some plant foods that have been found to lower LDL (low-density or bad) cholesterol in the blood (Gylling et al, 2004). They may also be added to functional foods.

Health Effects of Plant Stanols and Sterols

The main benefit of plant stanols and sterols from research is that they decrease LDL – cholesterol levels (Abumweis et al, 2008). Higher levels of LDL cholesterol are associated with heart disease.

This is so important because high blood LDL levels are a major risk factor for developing cardiovascular disease. A plant-based diet that’s low in saturated fat and high in fiber, which I focus on in this blog, can help lower the risk for cardiovascular disease (Kirkpatrick et al, 2023).

Plant stanols and sterols are part of the portfolio diet developed by Dr. David Jenkins at the University of Toronto, which has been found to lower LDL cholesterol significantly.

The other parts of this portfolio diet include eating high-fiber foods, consuming nuts, soy protein, plant-based foods, and limiting saturated fat and cholesterol (Jenkins et al, 2005 and 2006[EK1] [m2] ).

There are many studies including meta-analyses (a combination of the data from many research studies) that show that plant sterols and stanols can decrease LDL cholesterol levels.

Learn more at https://phytosterols.org/

Which Foods Naturally Contain Plant Stanols and Sterols?

Here are some of the top sources of naturally occurring plant stanols and sterols:

Food SourcePhytosterol Content, in milligrams
Sesame seeds, 100 grams400
Sesame oil, 14 grams118
Flaxseeds, 100 grams197-214
Sunflower seeds, 100 grams176-322
Pumpkin seeds, 100 grams94-265
Cashews, 100 grams80-158
Almonds, 100 grams89-208
Source: Andersson et. al. 2004

Cooking Tips for These Foods

  • Make sure to grind flaxseeds before eating them. Spice or coffee grinders work well for this. Otherwise, they are not digested.
  • Toast nuts in a skillet or in the oven for a few minutes before using them to bring out the best flavors.
  • Add sesame oil at the end of cooking for the most flavor, and it does have a strong flavor so not a lot is needed. Store it in the refrigerator.
  • Store nuts in the freezer for a longer shelf life.

Recipes Using Foods That Contain Plant Stanols or Sterols

sesame ginger noodles with tofu and vegetables on plate with chopsticks
Blueberry smoothie with almond butter in mug with straw on blue napkin
Blueberry smoothie with almond butter

How Much Plant Stanols or Sterols Are Associated with Lower Cholesterol Levels?

First, always see your physician for screening and treatment to help detect or manage high cholesterol levels. Consuming foods with plant stanols or sterols can help lower LDL cholesterol and may be used along with medications prescribed.

The Food and Drug Administration has established a heart health claim for plant sterol and stanol intake and a reduced risk of heart disease. You may find this on labels of foods fortified with plant sterols and stanols.

As you can see, it might not be easy to reach this goal of plant sterol or stanol intake through food alone. Even if you love sesame seeds, 100 grams of them would probably be much more than you would use in a recipe or on top of a stir-fry.

Which Fortified Foods Contain Plant Stanols and Plant Sterols?

You may be familiar with the brand name Benecol®. This came out in the 1990’s. I have recommended their margarine and salad dressing to clients with hypercholesterolemia for years. They also make yogurt, milk and soy drinks, and cream cheese, but these are harder to find in the U.S. They are more popular in Europe.

These foods are a little harder to find here lately – they not in the main discount stores where I usually shop but Walmart has Benecol® buttery spread in a 6-pack, to be shipped to stores. Shop-Rite lists individual containers of the spread (note that it contains dairy). It is easier to find plant sterol supplements at the big box stores.

You always want to consider safety when looking at functional foods because a substance will be consumed in an amount larger than normally found in foods. usual[EK3] [m4] . Plant stanols and sterols are considered safe up to 3 grams a day, according to the European Scientific Committee on Food (Turck et al, 2015).

However, there is a rare genetic condition called phytosterolemia in which people affected absorb more plant sterols. They would be on a special diet for this and foods with added plant sterols would not be recommended (Windler et al, 2013).

Overall, there is a broad safety profile for plant stanols and sterols with over 140 clinical trials showing that they are effective in reducing blood LDL cholesterol levels.

So, keep a lookout for these products at your store, and consider including foods that naturally contain them in your diet for heart health, too.

References

Abumweis SS, Barake R, Jones PJ. Plant sterols/stanols as cholesterol lowering agents: A meta-analysis of randomized controlled trials. Food & nutrition research. 2008;52doi:10.3402/fnr.v52i0.1811

Andersson SW, Skinner J, Ellegård L, et al. Intake of dietary plant sterols is inversely related to serum cholesterol concentration in men and women in the EPIC Norfolk population: a cross-sectional study. European journal of clinical nutrition. Oct 2004;58(10):1378-85. doi:10.1038/sj.ejcn.1601980

Chew NWS, Ng CH, Tan DJH, et al. The global burden of metabolic disease: Data from 2000 to 2019. Cell metabolism. Mar 7 2023;35(3):414-428.e3. doi:10.1016/j.cmet.2023.02.003

Gylling H, Plat J, Turley S, et al. Plant sterols and plant stanols in the management of dyslipidaemia and prevention of cardiovascular disease. Atherosclerosis. Feb 2014;232(2):346-60. doi:10.1016/j.atherosclerosis.2013.11.043

Jenkins DJ, Kendall CW, Faulkner DA, et al. Assessment of the longer-term effects of a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. Am J Clin Nutr. Mar 2006;83(3):582-91. doi:10.1093/ajcn.83.3.582

Jenkins DJ, Kendall CW, Marchie A, et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr. Feb 2005;81(2):380-7. doi:10.1093/ajcn.81.2.380

Kirkpatrick CF, Sikand G, Petersen KS, et al. Nutrition interventions for adults with dyslipidemia: A Clinical Perspective from the National Lipid Association. J Clin Lipidol. Jul-Aug 2023;17(4):428-451. doi:10.1016/j.jacl.2023.05.099

Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) final report. Circulation. Dec 17 2002;106(25):3143-421.

Turck D, Castenmiller J, De Henauw S, et al. Safety of the extension of use of plant sterol esters as a novel food pursuant to Regulation (EU) 2015/2283. Efsa j. Jun 2020;18(6):e06135. doi:10.2903/j.efsa.2020.6135

Please share a comment about any foods you have tried with plant stanols or sterols:


 

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