Plant Sterols and Plant Stanols Can Lower Your Cholesterol

By Barbara Day, M.S., R.D., C.N.

Research has determined that plant sterols and plant stanols can help lower one's blood cholesterol (1). Plant sterols are present naturally in small quantities in many fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils (particular soybean oil) and other plant sources. Plant stanols occur in even smaller quantities in many of the same sources. Both sterols and stanols are essential components of plant cell membranes and structurally resemble cholesterol.

Plant sterols are believed to work through the normal digestive process by blocking the absorption of cholesterol in the small intestine. Therefore, unabsorbed cholesterol is actually eliminated from the body rather than utilized to build plaque. Over time this is believed to help lower the LDL (bad) cholesterol. Unlike statin drugs, plant sterols do not need to be absorbed into the body to exert their cholesterol-lowering effects.

Both sterols and stanols have been well tolerated in numerous clinical trials on more than 1800 people with doses of up to 25 grams per day. However, a number of studies have determined that at least 1 gram of plant sterol and plant stanol can result in a significant reduction in cholesterol. Recent studies on both plant sterols and stanols have shown that the maximum cholesterol-lowering benefits can be achieved by doses of 2-3 grams per day; therefore higher doses are not necessary or even recommended. As a result of this research, the FDA has authorized the use of a health claim for both plant sterols and plant stanol esters in reducing the risk of coronary heart disease when consumed as part of a diet low in saturated fat and cholesterol.

The FDA states, "Foods that may qualify for the health claim based on plant sterol ester content include spreads and salad dressings. Among the foods that may qualify for claims based on plant stanol ester content are spreads, salad dressings, snack bars and dietary supplements in the softgel form. Foods that carry the claim must also meet the requirements for low saturated fat and low cholesterol and must contain no more than 13 grams of total fat per serving per 50 grams."

In addition, the FDA has approved the following health claim for plant sterol/stanol esters and reduced risk of heart disease: Diets low in saturated fat and cholesterol that include at least 1.3 grams of plant sterol or 3.4 grams of plant stanol esters, consumed in two meals with other foods, may reduce the risk of heart disease.

The National Cholesterol Education Program (NECP III) recommends an intake of 2 grams of plant phytosterols per day to help lower elevated LDL cholesterol levels (2).

1. Functional Foods Fact Sheet: Plant Stanols and Sterols. International Food Information Council. April, 2003.

2. National Cholesterol Education Program. Executive Summary of the Third Report of the National Cholesterol Education Program (NECP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III). 2001. Journal of the American Medical Association. 2001; 285: 2489 - 97.

SIDEBAR

Two new products on the market that contain both plant sterols and plant stanols are Minute Maid® Premium Heart Wise Orange Juice and Benecol® Smart Chews. Benecol® also has regular and light spreads, which contain plant stanols. They are available in the margarine section of the grocery.

MINUTE MAID® PREMIUM HEART WISE ORANGE JUICE

The Minute Maid® Company has produced the first orange juice clinically proven to help reduce cholesterol. In a clinical study of men and women with normal to borderline high total cholesterol, conducted at a major medical center, participants lowered their LDL cholesterol significantly by drinking two 8-fluid ounce servings of Minute Maid® Premium Heart Wise orange juice daily with meals for eight weeks. An eight-ounce serving of the juice contains 1 gram of plant sterols. For best results, it has been suggested to drink the orange juice with meals. Keep in mind that each 8-ounce serving contains 110 calories, 0 fat, 27 grams of carbohydrate (24 grams of sugar), 450 milligrams of potassium, 20 milligrams of sodium, 120 percent of daily requirement of vitamin C, 20 percent vitamin E, 15 percent folate, 20 percent of both B12 and B6.

BENECOL® SMART CHEWS

Benecol® Smart Chews are available in chocolate and caramel. Each chew contains 20 calories, 4 grams of carbohydrate (3 grams of sugar), 15 milligrams of sodium and 0.85 grams of plant stanol esters. It is recommended to take two to four chews per day with food for the best cholesterol-lowering effects. In many parts of the country, the chews can only be purchases via the Internet (www.benecolUSA.com ) or by calling 1-888-BENECOL. Twenty chews cost $7.79 or $.39 each. The plant stanol esters used by Benecol come from soy, beans, vegetable oil and corn. In addition, the oil from pine trees is also used to make Benecol products.

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of KHF. She is the former sports nutrition consultant to the University of Louisville Athletic Department and the United States Navy SEALs. Barbara is also the author of Fast Facts on Fast Food For Fast People (ISBN 0-9631538-6-2) and High Energy Eating Sports Nutrition Workbook for Active People (ISBN 0-9631538-5-4). In addition, Barbara has a private practice specializing in sports nutrition, has a weekly health & fitness radio show on WKJK 1080 AM and is the nutrition/recovery editor for Performance Volleyball Conditioning. Barbara serves on the Board of The Mint Jubilee, Special Olympics Kentucky, the Louisville Youth Training Center and Fit Louisville and is a member of Greater Louisville, Inc. and NAWBO.