Cholesterol levels are influenced by various lifestyle factors and can be particularly concerning for specific demographics such as men, individuals over 50, and certain ethnic groups like South Asians. However, embracing informed dietary choices can help manage cholesterol levels effectively. Plant compounds called sterols and stanols have shown remarkable potential in combatting cholesterol. They closely resemble cholesterol in size and shape, allowing them to block a portion of cholesterol from being absorbed into the bloodstream. While dietary sources like vegetable oils, nuts, seeds, and fruits provide modest amounts, fortified food products enriched with sterols or stanols offer more substantial benefits. These products, including yoghurt drinks, fat spreads, and certain types of milk, have been found to gradually lower cholesterol levels when consumed regularly.
It’s important to note that while sterols and stanols can be beneficial, they are not recommended for pregnant or breastfeeding women and children without inherited conditions. However, children with inherited high cholesterol and individuals taking statins can incorporate them into their diet. Research indicates that daily consumption of 2g of plant stanols and sterols can reduce specific cholesterol types by 7.5-12% when part of a balanced diet. Nevertheless, long-term evidence linking sterol and stanol consumption to reduced heart attack and stroke risk is limited. British guidelines prioritize a balanced diet over solely relying on these substances for disease prevention.
British Heart Foundation dietitian Victoria Taylor recommends checking food labels for stanols and sterols levels, emphasizing that consuming more than 2.5g a day has little additional benefit and exceeding 3g per day is advised against. She also highlights that while using plant stanols or sterols is acceptable for individuals taking statins, they are not substitutes for prescribed medications.