Over 100 clinical studies have demonstrated that plant sterols and stanols can significantly reduce blood cholesterol, which is why physicians around the world recommend them. Plant sterols can reduce LDL (bad) cholesterol by 5-15% in as little as 4-6 weeks.
It is recommended that you consume at least 2 grams of plant sterols per day including those that are part of your regular diet and from dietary supplements or supplemented foods.
There are three primary ways to consume enough plants sterols to lower your cholesterol:
- Foods naturally high in plant sterols
- Foods with added plant sterols
- Dietary supplements
Reducing cholesterol with foods naturally high in plant sterols
Plant sterols are in the foods you eat every day, including fruits, vegetables, vegetable oils, nuts and legumes. If you consume enough plant sterols in your diet, your blood cholesterol levels decrease.
Here are a few examples of plant sterol concentrations in food according to the European Atherosclerosis Society (expressed in mg of plant sterols/100 grams).
It is challenging to get enough plant sterols through your regular diet alone. To consume a daily target of 2 grams (2000 mg) of plant sterols, you would need to eat 16 avocados or 123 bananas each day. This is why food with added plant sterols or a dietary supplement are necessary to reduce your cholesterol.
Reducing cholesterol with foods supplemented with plant sterols
There are a few food products, including some margarines and orange juices that may have plant sterols added to them. Consuming these products may be an excellent way to progress towards the goal of consuming 2 grams of plant sterols each day. However, there are challenges.
Margarines may have significant fat and calories, so be sure to view the nutritional label. Orange juice has sugar and calories, and should be consumed in moderation. If you are already eating these foods, then a brand with added plant sterols may be a healthy and smart choice.
It is also critical to consume plant sterols twice daily around meal time. If you are at work, on the go or planning to eat out, these options may be less convenient.
Reducing cholesterol with plant sterol tablets
Plant sterols and stanols are available in tablet format and are a good option for those people who are comfortable taking pills. Some people may find the size of the pills too large to take them over the long term, or have difficulty remembering to bring the bottle with them if they are eating out.
Lowering cholesterol with plant sterol gummies from Piper Biosciences
Plant sterols are a clinically-proven, physician-recommended solution to reduce cholesterol. Plant sterols are available in several formats, so you should choose a product that is enjoyable, convenient and manufactured by a trustworthy company. The Piper Biosciences Cholesterol Wellness Kit provides plant sterols in delicious, fruit flavored gummies, in convenient and portable daily pouches.