🍎 🥑 🫛Have you heard of plant sterols? Plant sterols (or phytosterols, phytostanols), are compounds naturally found in fruit, vegetables, nuts, seeds and wholegrains. Plant sterols act similarly to cholesterol lowering medications like Ezetimibe, by blocking cholesterol absorption in the gut.

Research has shown that intake of 2-3 grams per day of plant sterols can reduce LDL cholesterol by 10-15% (around 0.5mmol/L). With effects seen as soon as 4 weeks!

It is almost impossible to get this amount of plant sterols from eating regular plant foods alone, as naturally they only occur in very small amounts. In Australia, foods including, margarine, low fat milk and cereals can be enriched with added plant sterols. You may have seen these products at the supermarket labelled as ‘cholesterol lowering’ including Flora ProActiv margarine, Dairy Farmer’s Heart Active milk, Australia’s Own Cholesterol Lowers milk and Cholesterol lowering Weet-Bix. You can also find plant sterol supplements if you do not regularly eat or drink these foods.

2-3g plant sterols is equal to

• 20g (1 Tablespoon) Flora ProActiv, or
• 2 x Weet-Bix Cholesterol Lowering, or
• 2-3 Cups of Dairy Farmer’s Heart Active Milk

Having more than 3g per day has not shown any additional benefits. These products do come at higher cost, so no need to over-do it and consider stocking up on long-life milks or margarine when on special. While plant sterols have cholesterol lowering benefits for all individuals, you may choose to reserve these products for family members with FH or elevated Lp(a) when grocery budgets are tight.

Plant sterol enriched foods and supplements should not be used for children under 5 or pregnant and breastfeeding people, as we do not have specific studies to show they are safe and effective in these groups. People with inherited metabolic diseases such as sitosterolaemia should also avoid foods with added plant sterols.

Remember, healthy eating is not defined by a single nutrient or food. Read more here from dietitian Kerryn Chisholm about how you can adopt the other general principles of a heart healthy eating pattern.

The Heart Foundation’s collection of delicious heart healthy recipes may also get you inspired to cook a heart healthy meal this heart week!

Author:

Alicia Trehern

Senior Dietitian, Nutrition & Dietetics | Perth Children’s Hospital