Plant sterols, also called phytosterols, are a group of steroid alcohols, phyto-chemicals naturally occurring in plants.

Why be concerned with sterols?

If you have high LDL cholesterol, according to Johns Hopkins University, daily sterol/stanol consumption has reduced bad cholesterol by 5% to 15%.  And, without side effects.

The American Heart Association (AHA) recommends 2 grams a day of plant sterols/stanols. Plant sterols are found naturally in many natural foods like vegetables, vegetable oils, seeds, legumes, and fruit, but typical concentration is said to be too small to help lower cholesterol absorption if eaten alone.

Plant Sterol fortified foods

Sterols are also found in some fortified products.
You can eat functional foods such as a plant sterol spread, yogurt, orange juice, or a granola bar. Butter-like spreads such as Benecol and Take Control that are now available in grocery stores are fortified with sterols.

Sterols work by trapping cholesterol in your gut, so you get the greatest benefit from consuming them as part of a meal. The typical Western diet contains approximately 200 to 500 mg of plant sterols, mainly from fruits, vegetables, nuts, seeds, legumes, and vegetable oils. Most of us include some plant sterols in our diet every day, but we are probably not consuming enough to improve cholesterol levels.

Are more plant sterols in your diet necessarily better? You will get the best results lowering cholesterol if you consume plant sterols at a dose of 2 to 3 grams daily. You may also notice a reduction in total cholesterol but probably no effect on HDL (good) cholesterol or triglyceride levels. Higher intake of plant sterols may also impair absorption of vitamins A, D, E, and K.

Examples of Plant Sterols and Stanols

Class/Components	Source*	Potential Benefit
Plant Stanols/Sterols
Free Stanols/Sterols*	corn, soy, wheat, wood oils, fortified foods and beverages	may reduce risk of CHD
Stanol/Sterol Esters*	fortified table spreads and salad dressings, stanol ester dietary supplements	may reduce risk of CHD

Chart adapted from International Food Information Council Foundation: Media Guide on Food Safety and Nutrition: 2007-2009.
*Examples are not an all-inclusive list

Do plant sterols cause side effects?
Even though they are “natural” plant-based substances, plant sterols may cause side effects, most of which are merely bothersome and usually not dangerous. In fact, most people tolerate plant sterol products quite well, often without experiencing any noticeable side effects at all.

To learn more about side effects click on E-Med TV.

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