Stanols sterols

Foods fortified with plant stanols and sterols are proven cholesterol-busters, with research showing they can reduce cholesterol levels by up to 12.5%. They’re a great addition to your Cholesterol Smart daily routine.

What are plant stanols and sterols?

Plant stanols and sterols are natural compounds that look a lot like cholesterol. They are naturally found in small amounts in plant foods like vegetable oils, nuts, seeds, wholegrains, fruits, and vegetables. However, the amounts are too small to lower blood cholesterol. That’s why special products, like mini yogurt drinks, spreads, and yogurts, have been developed with an added cholesterol-lowering dose of plant stanols and sterols.

How plant stanols and sterols lower cholesterol

During digestion, the gall bladder releases cholesterol-rich bile into the gut to help break down fat in our food. Normally, this cholesterol is reabsorbed into the blood.

Plant stanols and sterols have a similar structure to cholesterol, so they block some of this cholesterol from being absorbed in the blood. Instead, the cholesterol leaves the body in our faeces, helping to lower cholesterol levels in blood.

Plant stanols and sterols work in a similar way and are equally effective at reducing blood cholesterol.

Who should eat foods fortified with plant stanols and stanols?

Stanols and sterols have been thoroughly researched, so they can be added to foods and are safe to eat.

They are suitable for:

They are not suitable for:

People with high cholesterol – there’s no real benefit if you don’t have high cholesterol.
Children with inherited high cholesterol such as familial hypercholesterolaemia – with support from a doctor or dietitian.
People taking statins – stanols and sterols will help to lower your cholesterol further because they work in a different way to the statin.

Women who are pregnant or breast feeding.
Children who do not have an inherited condition.
They won’t have much effect if you are taking Ezetrol (Ezetimibe) because they both work in a similar way.

How much should I eat?

To lower cholesterol, aim for 1.5g to 3g of plant stanols or sterols every day. This can reduce cholesterol by 7% to 12.5% within three weeks. How much your cholesterol reduces will depend on the quantity of plant stanols and sterols you eat daily.

How much you need depends on the product you choose

Spreads: Three servings daily. Light, buttery, or olive spreads
Mini yogurt drinks: One a day in your favourite flavour.
Fruit yogurts: One pot daily, in strawberry or peach.

Product	One serving size	Plant stanols or sterol in one serving	Number of daily servings needed to lower cholesterol
Spreads Buttery, olive & light varieties	2 teaspoons (10g)	0.7g	3
Mini yogurt drinks Original (plain) & fruit flavour varieties	One 67.5g-100g bottle	2g	1
Yogurts Fruit flavours	115g carton	2g	1

There’s no extra benefit to having more than 3g a day and therefore, it's not recommended.

Look for branded options like Flora ProActiv (plant sterols) and Benecol (plant stanols), or supermarket own-brand products.

Top tips for maximum effect

Have them every day.
Eat with a meal, preferably your main meal, to help absorption.
Check the labels to make sure you’re getting the right amount (1.5g to 3g daily).