Plant sterols, also known as phytosterols, are naturally occurring compounds found in plants that have a chemical structure similar to cholesterol. Because of this similarity, they compete with cholesterol for absorption in the gut, which helps to reduce the amount of LDL or "bad" cholesterol in the bloodstream. However, the amount of plant sterols found naturally in foods is typically not enough to significantly impact cholesterol levels, which is why many beverage manufacturers fortify their products. This guide explores the different types of drinks available, detailing both fortified and natural sources.
Fortified drinks with added plant sterols
For those seeking a convenient and effective way to increase their intake, fortified beverages are the most reliable option. These products have a significant amount of plant sterols added during processing to help consumers meet the recommended daily intake of 1.5 to 3 grams to achieve cholesterol-lowering effects.
Fortified juices
Orange juice is one of the most common juices fortified with plant sterols. Brands like Minute Maid and Benecol have offered heart-healthy versions of their products. Research has consistently shown that consuming plant sterol-fortified orange juice can effectively reduce LDL cholesterol levels. Other fortified juice drinks may also be available, so it is important to check the nutrition labels for specific information on plant sterol content.
- Minute Maid Heart Wise Orange Juice
- Vitaplus Benecol Orange Juice Drink
- Some store-brand fortified juices
Fortified dairy and plant-based milks
Several milk options are fortified with plant sterols, providing a familiar way to incorporate these cholesterol-lowering compounds into a daily routine. This includes both traditional dairy milk and popular plant-based alternatives like soy milk.
- Dairy Milk: Brands such as HeartActive produce low-fat milk enriched with plant sterols that can be consumed on cereal or in other drinks.
- Yogurt Drinks: Mini yogurt drinks fortified with plant stanols or sterols, such as those from the Flora ProActiv and Benecol ranges, are designed to deliver the recommended daily amount in a single, convenient serving.
- Plant-Based Milks: Some soy and oat milks are fortified with plant sterols, catering to those who prefer dairy-free options. It is always best to check product labels, as not all brands fortify their products.
Comparison table of fortified drinks
To help you decide which fortified drink might be right for you, here is a comparison of common options, though specific content can vary by brand and serving size.
| Drink Type | Example Brand | Typical Daily Serving | Plant Sterol Content per Serving | Dietary Considerations |
|---|---|---|---|---|
| Orange Juice | Minute Maid Heart Wise | 8 fl oz (2 servings per day) | 1.0 g | Contains vitamin C, some sugar |
| Dairy Milk | HeartActive Low Fat Milk | 2-3 serves per day (250 ml/serve) | 2.0 g (approx.) | Suitable for dairy consumers |
| Yogurt Drink | Benecol Mini Drink | 1 bottle per day | 2.0 g | Convenient, often dairy-based |
Naturally occurring plant sterols in beverages
While fortified drinks are the most efficient way to get a therapeutic dose, some natural beverages contain smaller amounts of plant sterols and offer other health benefits. Relying on these alone for significant cholesterol reduction is not practical, but they can be part of an overall heart-healthy diet.
- Soy Milk: In addition to potentially being fortified, soy milk naturally contains beneficial proteins that may help lower LDL cholesterol.
- Oat Milk: Made from whole grains, oat milk contains soluble fiber known as beta-glucan, which binds to cholesterol and helps remove it from the body.
- Juices from Berries and Avocados: Blueberry juice and avocado juice contain natural phytosterols and other antioxidants. While the content is modest, they offer excellent nutritional value.
- Green Tea: Rich in antioxidants called polyphenols, green tea may help lower LDL cholesterol levels, though its effect is not primarily due to high plant sterol content.
How to choose and consume plant sterol drinks
To get the maximum cholesterol-lowering benefit, experts recommend aiming for 1.5 to 3 grams of plant sterols or stanols daily. It's also most effective to consume these products with meals, as this helps the sterols compete with cholesterol absorption in the digestive tract.
- Read Labels: Always check the nutrition facts and ingredients list to confirm the product is fortified with plant sterols and to see the exact amount per serving. Some brands may not include them.
- Consistency is Key: The cholesterol-lowering effect of plant sterols diminishes if you stop consuming them consistently. It can take two to three weeks to see a noticeable reduction in cholesterol.
- Balanced Diet: Plant sterol drinks are a supplement to, not a replacement for, a healthy diet. They should be part of a broader eating plan low in saturated and trans fats.
Conclusion
For those looking to manage cholesterol levels through dietary changes, choosing drinks with added plant sterols is a highly effective and convenient strategy. Options range from orange juice to dairy and plant-based milks and yogurt drinks. While natural beverages like soy and oat milk offer additional heart-healthy benefits, fortified products are the most reliable source for a concentrated, therapeutic dose. By consistently incorporating these beverages into a balanced, heart-healthy diet, you can take a proactive step toward improving your cholesterol profile. For individuals on cholesterol-lowering medication, it is important to consult a doctor before adding fortified foods to your diet to ensure they work synergistically.
Additional considerations
While generally safe for most people, fortified foods are not recommended for everyone. Pregnant or breastfeeding women and children under five should consult a doctor before consuming these products. Additionally, combining plant sterols with certain cholesterol-lowering medications like Ezetrol might not provide additional benefits, as they work through similar mechanisms. Making an informed choice and combining fortified drinks with a wholesome, low-fat diet can contribute significantly to better heart health.
Natural vs. Fortified: Making the Right Choice
Deciding between natural and fortified drink sources depends on your health goals. If you're aiming for a therapeutic dose to lower clinically high cholesterol, fortified options are the most direct and reliable approach. If you are simply maintaining good heart health or enjoy plant-based beverages for their other benefits, natural sources can be an excellent addition. It's not an all-or-nothing choice, and many people successfully incorporate a mix of both into their routine for holistic health benefits.
- Disclaimer: Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet, especially when managing a medical condition like high cholesterol.
