Reducing Cholesterol Levels: The Power of Added Sterols

High cholesterol is often referred to as the “silent killer” due to its lack of noticeable symptoms. Despite this, it poses a severe threat, increasing the risk of heart disease and stroke. According to NHS figures, nearly two in three individuals have elevated cholesterol levels, making it a prevalent health concern.

Cholesterol, a type of blood fat produced in the liver and found in certain foods, is essential in moderate amounts but can pose health risks at excessive levels. Heart UK, a cholesterol charity, emphasizes the significance of maintaining healthy cholesterol levels through simple lifestyle changes based on cholesterol tests. They suggest that incorporating foods with added sterols and stanols into one’s diet can reduce cholesterol levels by up to 10% in just three weeks.

Sterols and stanols, plant chemicals with a similar size and shape to cholesterol, are absorbed from the intestines into the bloodstream, where they block the absorption of cholesterol, thus lowering its levels in the blood. While small amounts of sterols can be obtained from plant-based foods like vegetable oils, nuts, seeds, whole grains, fruits, and vegetables, it may not suffice for effectively lowering cholesterol. To address this, food companies have developed fortified foods such as mini yogurt drinks, fat spreads, milk, and yogurts with added plant sterols or stanols, gradually reducing cholesterol levels over a few weeks.

Heart UK advises consuming one to three servings of these fortified foods daily, providing 1.5 to 3g of stanols and sterols, which can potentially lower cholesterol by up to 10% over three weeks. However, it is crucial to note that these foods may not benefit everyone and are unsuitable for certain individuals. They recommend avoiding an intake exceeding 3g per day and consuming these foods with a meal rather than on their own for optimal results.

For those interested in incorporating sterols and stanols into their diet, it is advisable to check for products labeled as “fortified with stanols or sterols,” including branded options like the Flora ProActiv and Benecol ranges, as well as supermarket own-brand products.