Note from Cheryl: This is a guest post on plant sterols written by Christine Amin, a student dietetics student at Unity Health Toronto, with support from her supervisor, Andrea Glenn, MSc, RD, PhD, Postdoctoral Fellow. I revised and edited it as well.
I welcome students, other health professionals, and people living with heart disease to guest post. If you would like to submit something, click here to learn how.
Guest Post By: Christine Amin
The average Canadian diet provides 150-400 milligrams (mg) of plant sterols per day. This is a small amount compared to what research studies tell us to take to lower LDL or bad cholesterol. Plant sterols may be new to you, so let’s look at what they are.
What are plant sterols?
Plant sterols, also known as phytosterols, and plant stanols are substances found naturally in a range of plant foods such as vegetables, fruits, wheat germ, whole grains such as bread and cereals, legumes, nuts, seeds and vegetable oils. We’ll refer to them all as “plant sterols” here.
How do they help lower cholesterol?
Plant sterols actually have a similar chemical structure to cholesterol and therefore work by reducing the absorption of cholesterol in the intestines. This decrease in absorption increases the uptake of LDL cholesterol by the liver, which in turn lowers LDL cholesterol levels in the blood.
How much plant sterol do I need to lower my cholesterol?
According to Health Canada, consumption 2 grams of plant sterols daily can help lower LDL cholesterol. Research shows that about 2 grams of plant sterols per day can lower LDL cholesterol 8.8% to 10%. Plant sterols are also a component of it Portfolio diet and 2 grams per day were administered to Portfolio Nutrition Studies.
What are some ways to include plant sterols in the diet?
Standard diets usually provide only limited intake 150-400 mg plsterols per day. Vegetarians get about 700 mg of plant sterols per day. Both are much less than the amount shown to lower LDL cholesterol in research studies (2 grams).
As a result, plant sterols have been added to some foods such as juices (look for Heart Wise), margarineand yoghurt. These foods are called foods enriched with plant sterols. Except for Heart Wise orange juice, these foods are not widely available in Canada.
Although plant sterols occur naturally in plant foods, you would need to eat large amounts to achieve 2 grams. For example, he would need four kilos of fruit. Not very practical! 
For this reason, fortified foods and supplements are your best option.
At the same time, a high intake of foods high in plant sterols, such as whole grains, fruits, vegetables, nuts and healthy oils, is still recommended to reduce the risk of heart disease. These foods have other health benefits as discussed in So you want to eat your way to lower cholesterol?
Check food labels and ingredient lists to see if foods have added plant sterols. You may see other names for plant sterols on food labels, such as “plant stanol” or “phytosterol.”
How can I incorporate plant sterol supplements into my daily routine?
Since the only plant sterol-enriched food available in Canada requires you to drink two cups a day of orange juice, which is not ideal for heart healthyou may want to consider supplements.
Plant sterol dosage per softgel or capsule varies by brand, Therefore, it is important to read the label carefully to determine how many capsules will provide you with nearly 2 grams per day. Depending on the brand and dosage of the plant sterol supplement, you may need to take 2-5 capsules per day to get the recommended 2 grams.
If you are taking the supplement in capsule or softgel form, it should be taken with your meals.
If you are taking the supplement in powder form, it should be added to the food before serving. The powdered form can easily be added to meals after cooking as it is odorless. Powdered plant sterol supplements can also be sprinkled over your favorite meals.
It is important to keep in mind not to cook or heat plant sterol supplements and simply add them to meals after cooking.
There is no better way to consume plant sterols, whether as a capsule supplement, softgel, powder form, or fortified foods that fit the recommended guidelines. They are all effective. Choose your preference based on taste, price and accessibility.
Where can I buy plant sterol supplements or fortified foods?
Fortified plant sterol foods and supplements can be found in grocery stores, health food stores, online, or in some pharmacies.
Examples of plant sterol supplements available in Canada in capsule or softgel form include:
(The recommended amount indicates how much 2 grams of plant sterol would give you.)
Alternatively, New Roots Herbal makes a powdered plant sterol supplement if you prefer (take 2 x 1/2 tsp).
Note that some products, such as Life Brand Plant Sterols with CoQ10 and Omega-3 and Now beta sitosterol foods with fish oil you have extra ingredients you may not want or need.
For help choosing the right product for you, ask your pharmacist or doctor or dietician.
(Note from Cheryl: We are not affiliated with any of these companies. I’ve added links to the various products just to help you get up to speed.)
Are plant sterol supplements and fortified foods safe?
According to Health Canada, it is safe for adults to consume up to 3 grams of plant sterols daily and for children to consume up to 1 gram per day. However, they are not recommended for children, nursing or pregnant women.
Research shows that it is safe to take plant sterol-enriched foods with cholesterol medications such as statins.
It is always important to consult your doctor or dietitian if you are taking or considering any supplements.
Note from Cheryl: Have you tried using plant sterols to lower your cholesterol? Share with us at our free private Facebook group.
bibliographical references
Health Products and Food Directorate HC Branch. (2012). Government of Canada. Canada.ca. Summary of Health Canada’s assessment of a health claim about the plant sterols in food and lowering blood cholesterol. Retrieved December 16, 2021, from https://www.canada.ca/en/health-canada/services/understanding-food-labels/health-claims-what-they-mean.html.
Gylling H, Plat J, Turley S, et al. Plant sterols and plant stanols in its management dyslipidemia and prevention of cardiovascular diseases. Atherosclerosis. 2014;232(2):346-360.
Katan, Grundy, S. M, Jones P, Law M, Miettinen, T, & Paoletti, R. 2003. Its efficacy and safety Plant stanols and sterols in the management of blood cholesterol levels. Mayo Clinic Proceedings, 78(8), 965–978.
Ryan E, Galvin K, O’Connor TP, Maguire AR, O’Brien NM. Phytosterol, squalene, tocopherol content and fatty acid profile of selected seeds, cereals and legumes. Plant Foods Hum Nutr. 2007, 62(3): 85-91.
