If you’ve recently been diagnosed with high cholesterol, you might be scouring the internet looking for ways to decrease those levels. Your doctor may have even told you that you need to start a statin medication. It’s important to bring LDL cholesterol down to healthy levels so as to reduce the risk of having a heart attack or stroke. But if you’re looking for a more natural way to lower LDL before or while taking medication, let me introduce you to plant sterols. They have been known to help reduce LDL cholesterol by 10% on average. In this post, I’ll discuss what they are, how they help reduce cholesterol levels, and how to get 2 grams of plant sterols in your diet.
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What are they and how do they reduce cholesterol?
Plants contain a naturally occurring cholesterol-like compound called sterols. They also go by another name – phytosterols.
Plant sterols help to reduce LDL cholesterol specifically by blocking some of the absorption in the intestines. The best part? They do not affect HDL levels. So your good cholesterol can trend up while the bad cholesterol goes down. Any excess cholesterol that doesn’t get absorbed is excreted through the feces.
As an added bonus, plant sterols can also help lower blood sugar in those with diabetes.
Where can I get plant sterols?
2 grams of plant sterols are needed every day to help lower LDL cholesterol. Let’s jump into where you can get them and start adding to your diet:
Fruits and vegetables
Various fruits and vegetables that contain plant sterols include:
Blueberries – 53mg per 1 cup
Broccoli – 49.5mg per 3/4 cup
Lettuce – 38mg per 2 cup
Brussel sprouts – 37mg per 1 cup
Corn – 35mg per 1/3 cup fresh kernels
Banana – 16mg per 1 small to medium sized
Carrot – 15mg per 3/4 cup sliced
Strawberries – 10mg per 2/3 cup sliced
Nuts
Pistachios are the highest plant sterol-containing nut at 271mg for 100g or 2/3 cup chopped. Other nuts that have a good amount per 100g serving include almonds (161mg), walnuts (143mg), cashews (120mg), and pecans (150mg).
Whole grains
Ground flaxseed (105mg per 3 tablespoons), wheat germ (98mg per 4 tablespoons), and cooked quinoa (118mg per 1/2 cup) are good sources of plant sterols.
Fortified foods
Fortified foods are a great way to boost your intake and some can even meet the 2g . Here are some products to check out:
Benecol margarine
Benecol chocolate soft chews
Step One
Choconuvo
Supplements
You can also take a supplement (although this is my least favorite option compared to eating whole foods). A couple of brands I usually recommend to my patients are Nature Made Cholest-Off and NOW Foods.
As you consume these foods, make sure to include a healthy fat source such as avocado, nuts, and olive oil to help absorption.
Here’s what a sample day can look like:
Breakfast – 1 cup of blueberries + 2 eggs + 2 slices of rye toast with 1 Tbsp Benecol margarine
AM snack – 1/3 cup shelled pistachios
Lunch – Salad using 2 cups of a lettuce and spinach mix with 1 cup sliced strawberries, 1/4 cup grated carrot, 1/3 cup of chopped walnuts, and an olive oil-based dressing
PM snack – 1 banana + 1 Tbsp peanut butter
Dinner – 4 oz baked seasoned chicken thigh + 3/4 cup broccoli + 1/2 cup cooked quinoa
Evening supplement – 2 Benecol chocolate soft chews
Please note that calorie needs can vary per person which this does not take into account. This sample day is a guide on how to get 2 grams of plant sterols.
Are there any downsides to taking plant sterols?
If you’re currently taking any cholesterol lowering medication such as a statin, consuming the recommended 2g of plant sterols can decrease your LDL cholesterol further than just the medication alone. Doesn’t sound like a downside right? Except levels can drop too low. So it’s best to make sure you and your doctor are on the same page. Be sure to mention any plant sterol supplements or fortified foods you are consuming and your goal to reduce your need for medication.
Something else to consider is that large amounts of plant sterols (usually from supplements and fortified foods) can interact with certain medications:
- Erythromycin – an antibiotic
- Ketoconazole – an antifungal
- Protease inhibitors used for HIV treatment
- Diltiazem and verapamil – high blood pressure medications
Important notes
Plant sterols can help lower LDL cholesterol but they should not be used as a substitute for cholesterol lowering medication. It’s important to coordinate with a health professional to make sure you are doing what is needed to keep your cholesterol in a healthy range for heart health.
I can help you incorporate plant sterols into your diet through my program, the MEDication Freedom Method. Schedule a free 30-minute discovery call to learn more.