If you're trying to control your cholesterol, it goes without saying that what you eat is important. But today we're going to talk about something special that you may not have heard of. These are called sterols and stanols. These are natural compounds found in plants. Surprisingly, they look and act very similar to cholesterol. But eating foods that contain them can help lower your bad cholesterol levels.
What is the relationship between sterols, stanols, and cholesterol?
Simply put, cholesterol is a waxy substance produced by our liver. It is essential for protecting nerves, building cell membranes, and producing certain hormones. We also get cholesterol from animal foods like eggs, meat, and dairy. The body actually needs cholesterol, but too much of it can lead to serious health risks like heart disease and stroke.
There are two main types of cholesterol. Let's take a look at what they are.
| Cholesterol Type | Simply put... |
|---|---|
| Low-density lipoprotein (LDL) | This is what we call "bad" cholesterol . If it gets too high, it can build up inside our blood vessels and clog them. This is a major risk factor for heart disease. |
| High-density lipoprotein (HDL) | We call this "good" cholesterol . High levels of this are a sign of health. HDL removes fat deposits from the blood vessels and prevents them from becoming blocked. |
Okay, now let's see how sterols and stanols are involved in this.
The molecular structure of sterols and stanols is very similar to that of cholesterol. This similarity is why these plant compounds interfere with the absorption of cholesterol from our digestive system.
Imagine that your intestines have lots of doors that absorb cholesterol. Sterols and stanols are like fake keys that fit those doors. When these fake keys get stuck in the doors, real cholesterol molecules don't get a chance to get in. So they end up being excreted as waste.
This way, cholesterol levels in the blood are reduced. In fact, if you add enough sterols and stanols to your diet, you can reduce your total cholesterol levels by about 10% and your "bad" LDL cholesterol levels by about 14%! That makes them a very important addition to a healthy diet.
How do you get sterols and stanols?
According to the National Cholesterol Education Program, you need 2 grams (2g) of plant sterols and stanols per day to lower your cholesterol levels. These are naturally found in some foods.
- Fruits
- Vegetables
- Types of regions
- Whole grains
- Legumes
- Nuts
- Seeds
- Vegetable oil
But there's a problem. The amount of sterols and stanols in these natural foods is far less than the daily amount needed to lower cholesterol.
But don't worry. Some food manufacturers add these to their products. These are called fortified foods . By adding these to your diet, you can meet your daily requirement. Here are some foods that have added these sterols and stanols, called phytosterols:
- Some types of margarine
- Some types of cheese
- Some types of orange juice
- Some types of milk
- Some types of bread
So, when you go to the supermarket, read the food labels to see if they say "added sterols/stanols" or "phytosterols."
These can also be taken as supplements. However, while taking a supplement is better than nothing, it is always best to try to get these nutrients from natural foods.
Who really benefits from these?
The American Heart Association recommends that people who already have high cholesterol levels add these sterol and stanol-fortified foods to their diet.
Also, if you have previously had atherosclerosis, a condition in which things like fat and cholesterol build up in the blood vessels and thicken the walls of the arteries, these can also help prevent further fat deposits in the arteries.
However, experts still do not have a clear opinion on how useful these are in preventing cholesterol from increasing in someone who does not currently have high cholesterol, even if they have risk factors for heart disease.
Therefore, it is best to talk to your doctor about whether and how to add foods containing sterols and stanols to your diet to control your cholesterol levels.
Take-Home Message
- Sterols and stanols are natural compounds found in plants that look similar to cholesterol. They prevent the body from absorbing cholesterol from the intestines.
- These can significantly reduce your "bad" cholesterol (LDL) levels.
- For best results, you need about 2 grams per day. This amount can be obtained from fortified foods, such as some margarines and orange juice.
- These are mostly recommended for people who already have high cholesterol levels.
- Most importantly: Always consult your doctor before making any major dietary changes to manage your cholesterol levels.
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