Free tracked shipping on orders over $140 World's No.1 Online Sports Nutrition Brand Earn $25 by referring a friend today! Extra 5% OFF the app

Up To 50% Off + Extra 10% Off | Use Code: STACK10
Box of Layered Bar Only $15
TAKE EXTRA 5% OFF ON APP
SHOP NOW
NUTRITION

Do Plant Sterols Reduce Cholesterol?

Plant sterols are a fascinating compound found in plants which have an amazing role in the reduction of the “bad cholesterol”, or LDL. They occur naturally in many foods and are often added to foods to make them healthier (such as margarine, orange juice and cereals). 

In this article we’ll learn what plant sterols are, their effects on cholesterol, and how you can incorporate them into your diet.Jump to:

 

What are plant sterols?

Plant sterols, or phytosterols, are plant-based alcohol compounds. There are 40 different plant sterols identified1, with more than 200 forms and related compounds found in plant and marine life2. 

For clarity, the term stanol (rather than sterol) is used to describe saturated sterols which have no double bond in their sterol ring structure. 

The most commonly seen plant sterols are sitosterol, campesterol and stigmasterol; all of which are 4-desmethyl sterols (meaning they have no methyl groups attached to their carbon atoms)1,3. 

They also are very structurally similar to the most common animal sterol, cholesterol. The similarity is that all sterols have a chemical ring structure, and differences are between the side chains attached to this ring1. 

They also resemble cholesterol in their primary biological functions, and it’s these similarities which give phytosterols some of their health benefits. 

Due to their length being virtually identical to that of the phospholipid monolayer which creates a membrane around all cells (2.1nm)4, these compounds fit easily into these cell membranes. In fact, they have an important role in a number of functions for the cell membrane, such as cell stability and temperature management3,5,6. 

Outside the cell membranes, they’re found predominantly in the outer layers of the mitochondria (biochemical powerhouse of the cell) and the endoplasmic reticulum (involved in protein and lipid synthesis)3.A final function of plant sterols which differentiates them from the animal sterol cholesterol, is their role in being a precursor for a number of plant growth factors3.
plant sterols cholesterol

 

Plant sterols sources 

An average diet provides about 0.25g of plant sterols daily, which is doubled if you follow a vegetarian diet1. 

In fact, a vegetarian diet can give up to 1g per day of plant sterols3. 

On average the intake of plant sterols is between 0.15-0.4g per day7,10,12,14, and approximately 10% comes from consumption of plant stanols.

 

Vegetable oils and fats 

In the UK, vegetable oils, fats and products derived from oils are considered the richest source of natural plant sterols3. The daily estimated intake from oils of the most common sterols was 44% sitosterol, 54% stigmasterol and 59% campesterol3.

 

Cereals, grains and nuts

The next most abundant source of plant sterols are cereals, grains and nuts3, with amounts of sitostanol and campestanol in products like wheat and rye9. In fact, bread and cereals make up approximately 36% of sitosterol intakes10. 

As well as these natural sources, sterols can also be added to other food products (for example margarine)11. 

Further sources of plant sterols (including brassicasterol, avenasterol and campesterol) include shellfish, like clams and oysters13,15. 

 

How do plant sterols affect cholesterol?

Plant sterols and cholesterol

While it’s assumed that plant sterols lower cholesterol general, the essence is the amount of plant sterols consumed in diet reduces the levels of LDL-cholesterol3. 

Remember, the greater the amount of LDL-cholesterol consumed, the greater the risk of cardiovascular and circulatory diseases16,17. 

Research into the health benefits of plant sterols has a long history going back 60 years to the 1950s where a crystalline form of these sterols was used to lower cholesterol levels in those with high cholesterol18,19.

The mechanism by which they do this is through reducing the absorption of cholesterol from the gut. Their similar structure is well suited to compete with cholesterol to replace them in the packages formed in the intestines which deliver lipids to cells20,24; leaving cholesterol to be removed as waste. 

Research further developed in the 1970s where sitostanol and campestanol were shown to be the most effective form of this compound3. 

20 years later, after stanol esters were formulated and found to reduce lipid levels in people with high cholesterol, the inclusion of such esters into mayonnaise and margarine showed a consistent reduction of cholesterol by 10-15%25. This reignited the research into plant sterols leading to the production of a variety of different food stuffs which had added sterols.Learn more about cholesterol here...

Cholesterol | What Is It? How To Lower Cholesterol?

08/25/2021 By Claire Muszalski

 

Are plant sterols anti-oxidants?

The clinical and economic benefits of dietary modifications to counter cardiovascular disease, alongside physical activity modification and cholesterol lowering drugs, continues to grow and plant sterols have a large place in public health recommendations and guidelines. 

This is particularly emphasised due to the added benefits of antioxidants found within the plant-based diets which are recommended26. 

 

Age effects on plant sterol benefits

It should be recognised that the benefits of plant sterols do differ across age groups. 

The reduction in LDL cholesterol is significantly greater in older people than younger people3. 

In fact, there is a dose response relationship when dosages of plant sterols are increased up to a daily dose of 2g3. 

With awareness that LDL cholesterol levels are greater as we age, at this dose, studies show the following statistically significant trend1:
  • 14% reduction of LDL cholesterol for those aged 50-59 years old.20,21,27,28
  • 9% reduction of LDL cholesterol for those aged 40-49 years old.29.32  
  • 11% reduction of LDL cholesterol for those aged 30-39 years old.29,31,33,34

It’s important to note that whilst the 30–39-year-olds actually had a higher percentage reduction of LDL cholesterol, the actual amount of change was less than the 40–49-year-old group (because they had more cholesterol to start with). 

In the 50–59-year-old group a 14% reduction, which would reflect a change of 0.5mmol/ l of LDL cholesterol, would actually reduce the risk of heart issues by 25% over 2 years35.

In younger groups, interestingly this 25% reduction in risk is similar — because although the reduction in cholesterol is less — the association is actually stronger in a younger cohort35. 

 

Plant sterols side effects

There is potential for one side effect of plant sterols to be that they can lead up to blockages in the arteries (just like cholesterol) because of their structure, however because so little of the sterols are absorbed, they do not accumulate in the same way as cholesterol22,36. 

Actually, no harmful or adverse side effects of plant sterols have been observed despite years of review and analysis on both isolated plant sterols or their esters27,38,39.   

The only concerns which have been noted are that plant sterols can reduce absorption of fat-soluble vitamins and reduce beta-carotene concentrations1. For example, as sterols reduce cholesterol levels, we also see an 8% reduction in vitamin E, and a 25% reduction in carotene.128,29,33,39 

However, this issue is minimally important, as simply adding more fruit and vegetables to your diet would be effective if countering these deficits1. 

Take home message

With cholesterol potentially affecting your heart it's very much worthwhile examining how you can modify your diet to make yourself healthier. If you want to focus on foods to support your heart health, plant sterols lower cholesterol. 

Including plant-based foods into your diet, as well as incorporating vegetables and good fats into cooking, can raise the amount of plant sterols you consume, which will can reduce your risk of cardiovascular problems.

While whole food sources of plant sterols lower cholesterol effectively, if you don't like fruits, salads and vegetables, why not add grains and cereals or even shellfish to get more of these heart protective compounds? Your heart will thank you for it!

Multivitamin Gummies
Enjoyed this article?

READ THESE NEXT:

Cholesterol | What Is It? How To Lower Cholesterol?

08/25/2021 By Claire Muszalski

7 Health Benefits Of Green Tea

Reduce inflammation, decrease body fat, improve blood flow and loads more.

06/10/2021 By Claire Muszalski

8 Benefits Of Fish Oil

It has even been shown to improve mental well-being.

04/19/2024 By Myprotein
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Claire Muszalski
Claire Muszalski Registered Dietitian

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.

  1. Law, M., 2000. Plant sterol and stanol margarines and health. Bmj, 320(7238), pp.861-864.
  1. Akihisa T, Kokke W and Tamura T, Naturally occuring sterols and related compounds from plants, in Physiology and Biochemistry of Sterols. Ed by Patterson GW and Nes WD. American Oil Chemists’ Society, Champaign, IL, pp 172±228 (1991).
  1. Piironen, V., Lindsay, D.G., Miettinen, T.A., Toivo, J. and Lampi, A.M., 2000. Plant sterols: biosynthesis, biological function and their importance to human nutrition. Journal of the Science of Food and Agriculture, 80(7), pp.939-966.
  2. Nes WR, Multiple roles for plant sterols, in The Metabolism, Structure and Function of Plant Lipids. Ed by Stumpf PK, Mudd BJ and Nes WR. Plenum, New York, pp 3±9 (1987)
  3. H?c-Wydro, K., Wydro, P., Jagoda, A. and Kapusta, J., 2007. The study on the interaction between phytosterols and phospholipids in model membranes. Chemistry and physics of lipids, 150(1), pp.22-34.
  4. Dufourc, E.J., 2008. The role of phytosterols in plant adaptation to temperature. Plant signaling & behavior, 3(2), pp.133-134.
  5. Gylling H and Miettinen TA, Phytosterols, analytical and nutritional aspects, in Functional Foods. A new Challenge for the Food Chemist. Ed by Lasztity R, Pfannhauser W, Simon- Sarkadi L and ToÈmoÈskoÈ zi S. Publishing Company of TUB, Budapest, pp 109 (1999).
  6. Czybayko F, Beumers B, Lammsfuss S, LuE?tjohann D and von Bergmann KA, A simpli®ed micro-method for quanti®cation of fecal excretion of neutral and acidic sterols for outpatient studies in humans. J Lipid Res 32:1861±1867 (1991).
  7. Dutta PC and Appelqvist L-AÊ , Saturated sterols (stanols) in unhydrogenated and hydrogenated edible vegetable oils and in cereal lipids. J Sci Food Agric 71:383±391 (1996).
  8. Morton GM, Lee SM, Buss DH and Lawrence P, Intakes and major dietary sources of cholesterol and phytosterols in the British diet. J Human Nutr Dietet 8:429±440 (1995).
  9. 11. Wojciechowski ZA, Biochemistry of phytosterol conjugates, in Physiology and Biochemistry of Sterols. Ed by PattersonGWand Nes DW. American Oil Chemists’ Society, Champaign, IL, pp 361±395 (1991)
  10. De Vries JHM, Jansen A, Kromhout D, van de Bovenkamp P, van Staveren WA, Mensink RP and Katan MB, The fatty acid and sterol content of food composites of middle-aged men in seven countries. J Food Comp Anal 10:115±141 (1997).
  11. Phillips KM, TarragoÂ-Tani MT and Stewart KK, Phytosterol content of experimental diets differing in fatty acid composition. Food Chem64:415±422 (1999)
  12. Schothorst RC and Jekel AA, Oral sterol intake in the Netherlands: evaluation of the results obtained by GC analysis of duplicate 24-h diet samples collected 1994. Food Chem64:561±566 (1999).
  13. Lin DS, Connor WE and Phillipson E, Sterol composition of normal human bile. Effects of feeding shell®sh (marine) sterols.Gastroenterology 86:611±617 (1983).
  14. Law, M.R., Wald, N.J., Wu, T., Hackshaw, A. and Bailey, A., 1994. Systematic underestimation of association between serum cholesterol concentration and ischaemic heart disease in observational studies: data from the BUPA study. Bmj, 308(6925), pp.363-366.
  1.  Hu FB, Manson JE, Willett WC. 2001. Types of dietary fat and risk of coronary heart disease: a critical review. J Am Coll Nutr 20:5_19.
  2. Pollak OJ and Kritchevsky D, Sitosterol, inMonographs on Atherosclerosis, Vol 10, Ed by Clarkson TB, KritchevskyDand Pollak OJ. Karger,Basle, pp 1±219 (1981).
  3. Best MM, Duncan CH, Van Loon EJ, Wathen JD, Lowering of serum cholesterol by the administration of a plant sterol.Circulation 1954. ;10 : 201-206.
  4. Gylling H, Radhakrishnan R, Miettinen TA. Reduction of serum cholesterol in postmenopausal women with previous myocardial infraction and cholesterol malabsorption induced by dietary sitostanol ester margarine :women and dietary sitostanol.Circulation 1997. ; 96 :4226-4231.
  1. Gylling H, Miettinen TA. Serum cholesterol and cholesterol and lipoprotein metabolism in hypercholesterolaemic NIDDM patients before and during sitostanol ester-margarine treatment.Diabetologia 1994. ;37 : 773-780.
  1. Jones PJH, McDougall DE, Ntanios F, Vanstone CA. Dietary phytosterols as cholesterol-lowering agents in humans. Can JPhysiol Pharmacol 1997. ; 75 :217-227.
  1. Lees AM, Mok HYI, Lees RS, McCluskey MA, Grundy SM. Plant sterolsas cholesterol-lowering agents : clinical trials in patients with hypercholesterolemia and studies of sterol balance.Atherosclerosis 1997. ;28 : 325-338
  1.  Heinemann T, Kullak-Ublick A, Pietruck B, von Bergmann K.Mechanisms of action of plant sterols on inhibition of cholesterol absorption.Eur J Clin Pharmacol 1991. ;40(suppl 1) :59S-63S.
  2. Shahidi F, Natural Antioxidants. AOCS Press,Champaign, IL, pp 1±11 (1996)
  3. Miettinen TA, Puska P, Gylling H, Vanhanen H, Vartianen E. Reduction of serum cholesterol with sitostanol-ester margarine in a mildly hypercholesterolemic population. N Engl J Med1995. ; 333 :1308-1312.
  4. Gylling H, Miettinen TA. Cholesterol reduction by different plant stanol mixtures and with variable fat intake.Metabolism 1999. ;48 : 575-580.
  5. Weststrate JA, Meijer GW. Plant sterol-enriched margarines and reduction of plasma total- and LDL-cholesterol concentrations in normocholesterolaemic and mildly hypercholesterolaernic subjects.Eur J Clin Nutr1998. ;52 : 334-343.
  6. Hallikainen MA, Uusitupa MI. Effects of 2 low-fat stanolester-containing margarines on serum cholesterol concentrations as part of a low-fat diet in hypercholesterolemic subjects. Am J ClinNutr 1999. ; 69 :403-410.
  7. Vanhanen HT, Blomqvist S, Ehnholm C, et al. Serum cholesterol, cholesterol precursors, and plant sterols in hypercholesterolemic subjects with different apoE phenotypes during dietary sitostanol ester treatment.J Lipid Res 1993. ;34 : 1535-1544.
  8. Vanhanen HT, Kajander J, Lehtovirta H, Miettinen TA. Serum levels, absorption efficiency, faecal elimination and synthesis of cholesterol during increasing doses of dietary sitostanol esters in hypercholesterolaemic subjects. Clin Sci (Colch) 1994. ;87 : 61-67.
  9. Hendriks HFJ, Weststrate JA, van Vliet T, Meijer GW. Spreads enriched with three different levels of vegetable oil sterols and the degree of cholesterol lowering in normocholesterolaemic and mildly hypercholesterolaemic subjects. Eur J Clin Nutr1999. ; 53 :319-327.
  10. Niinikoski H, Viikari J, Palmu T. Cholesterol-lowering effect and sensory properties of sitostanol ester margarine in normocholesterolemic adults.Scand J Nutr 1997. ;41 : 9-12.
  1. Law MR, Wald NJ, Thompson SG. By how much and how quickly does reduction in serum cholesterol concentration lower risk of ischaemic heart disease ? BMJ 1994. ;308 : 367-373
  1. Glueck CJ, Speirs J, Tracy T, Streicher P, Illig E, Vandegrift J.Relationships of serum plant sterols (phytosterols) and cholesterol in 595 hypercholesterolemic subjects, and familial aggregation of phytosterols, cholesterol, and premature coronary heart disease in hyperphytosterolemic probands and their first-degree relatives. Metabolism 1991. ; 40 :842-848.
  1. Plat J, van Onselen ENMand Mensink RP, Dietary plant stanol ester mixtures. Effects on safety parameters and erythrocyte membrane fatty acid composition in non-hypercholesterolaemic subjects. Eur Heart J Suppl 1:S58±S63 (1999).
  1. Plat J and Mensink RP, Vegetable oil based versus wood based stanol ester mixtures: effects on serum lipids and hemostatic factors in non-hypercholesterolemic subjects. Atherosclerosis148:101±112 (2000).
  1. Omenn GS, Goodman GE, Thornquist MD, et al. Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. N Engl J Med 1996. ;334 : 1150-1155.

Related Posts

Non-Runners Complete Ultramarathon After Functional Imagery Training
9/9/2021 By Emily Wilcock

Simple Upper Body & Ab Circuit For When You Don’t Have A Gym
8/5/2022 By Monica Green

Vegan Protein Smoothie | The Best Vegan Shake Recipe
2/19/2019 By Evangeline Howarth

Build Broader Shoulders In 12 Weeks
12/18/2022 By Emily Wilcock

8 Things I Wish I Knew Before My First HYROX Event
2/6/2024 By Erin McElvogue

The Yoga Edit: Everything You Need To Flow
9/28/2020 By Lauren Dawes

The Deal Genius Brings Calm To The Chaos Of Black Friday
10/1/2022 By Monica Green

Myprotein x Gavin Adin: Powerlifting, Competition, and Success
3/31/2024 By Jamie Haleva