Lowering LDL Cholesterol With Plant Sterols and Stanols

Plant sterols have cellular functions in plants similar to cholesterol in humans. More than 40 plant sterols have been identified, but sitosterol, campesterol, and stigmasterol are the most

abundant.

Stanols are 'saturated' sterols. The major plant stanols are sitostanol and campestanol; they are much less abundant in nature than sterols.

Foods with plant stanols or sterols added, for example some margarines, can lower blood cholesterol levels by reducing the absorption of cholesterol in the intestines.

Most people consume 200-300 mg of plant sterols and stanols through eating vegetables and fruits as part of their normal daily diet. Studies prove that it takes at least 1.8 - 2 grams a day to obtain the cholesterol lowering effect. This fact is based on more than 40 years of research.

The average consumption of spreads (margarine and butter) in the United States is between 10-15 g per person per day. If you increase this level to 25 g per day of margarine enriched with plant stanols and/or sterols, the 2 gram amount suggested above is obtained.

By just replacing butter with ordinary polyunsaturated margarine a person can lower blood LDL 'bad' cholesterol concentrations by about 12 mg/dL. But the expected reduction from margarines enriched with plant stanols and/or sterols is about twice as high - as much as 27 mg/dL. This represents a reduction of one quarter in the risk of heart disease.

Margarines containing either plant stanols or sterols are marketed in many countries: 'Benecol' and 'Take Control' are two brands here in the United States. Also yogurt, cream cheese spreads, and cereal bars have been introduced in some countries. And enriched cereals and fruit juice are being test-marketed in the United States.

To determine if the product is enriched, look at the label on the product under the 'Ingredients' section (listed following 'Nutrition Facts').

Studies are ongoing, but so far the consumption of these enriched foods has not produced any adverse effects. It has been suggested that these nutrients may interfere with the absorption of the oil-soluble vitamins (A,D,E,K). If this is true most of the vitamin deficiency could be made up by eating a few more fruits and vegetables.

As an extra bonus - it has been shown that patients treated with cholesterol-lowering drugs obtain additional significant LDL reduction when these plant nutrients are added to their diets, enabling many of those not at their LDL goals to achieve those goals. But it's best to consult with your doctor before you attempt this.

The consumption of foods enriched with sterols and/or stanols should complement a healthy diet low in saturated fat and cholesterol and high in fruits, vegetables, and whole grains, with unhardened oils as the fat source.

About the Author:
Tim Lazaro is a nutrition scholar and competitive, masters runner who writes on issues related to heart health, natural-food diets, and aerobic exercise. By employing the diets and life-style changes that he writes about, he has lowered his total cholesterol and lost weight. If you want to learn more about lowering your cholesterol, download his Free guide here: waystoloweryourcholesterol.com/SPS/FiveSecrets.html Five Secrets to Lowering Cholesterol