Plant sterols are the equivalent of cholesterol in the vegetable world. They have such a similar structure to human cholesterol that they can block the absorption of cholesterol in the intestines without being significantly absorbed themselves.
Plant sterols not only reduce the uptake of pre-formed cholesterol from your diet (which is typically limited to no more than 300mg cholesterol per day on a low cholesterol diet) but also block absorption of the much larger amount of cholesterol (around 800mg per day) which is made in your liver and squirted into your intestines via the bile.
By blocking cholesterol absorption into the circulation, more is voided via the bowel, along with most of the plant sterols
Following a plant-based diet that is rich in sterols can lower levels of LDL-cholesterol by around 15%, while data from 124 studies involving plant sterol supplements found they lowered LDL-cholesterol by an average of 12% at dose of 3g per day.
Plant sterols and stanols (which have a similar effect) are added to some spreads and yogurts designed to help maintain normal blood cholesterol levels.
Within the EU, there are authorised health claims that plant sterol supplements can lower blood cholesterol levels:
- by 7% to 10% at a daily intake of 1.5g to 2.4g plant sterols per day
- by 10% to 12% with a daily intake of 2.5g to 3g per day.
Supplements tend to provide 800mg plant sterols per tablet, and taking 3 tablets a day can have a significant cholesterol-lowering effect within 2 to 3 weeks.
BUT PLANT STEROLS RAISE CHD RISK - CLICK HERE
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