What food products are fortified with sterols and stanols?

According to the British Heart Foundation, ingesting 1.5 to 3 grams of plant sterols and stanols daily can reduce blood cholesterol levels by 7 to 12.5%. Many common food products are fortified with these compounds to assist in achieving this intake for effective cholesterol management.

Quick Summary

This guide details food products fortified with plant sterols and stanols, including margarines, yogurts, and juices, which help decrease cholesterol absorption in the body.

Key Points

• Spreads and Margarines: Incorporating daily spreads such as Benecol and Take Control, fortified with plant sterols or stanols, aids in lowering cholesterol levels.

• Dairy and Alternatives: Fortified products, including yogurts, milk, cheese, and soy drinks, offer diverse options for integrating sterols into your diet.

• Beverages: Specific brands of orange juice and other juices are enriched with plant sterols, providing a fat-free option for consumption.

• Dosage and Efficacy: Consuming 1.5 to 3 grams of sterols or stanols daily, ideally with meals, has been shown to reduce LDL cholesterol by competing with its intestinal absorption.

• Important Considerations: Not appropriate for children, or pregnant/breastfeeding women, or people with sitosterolemia. Should be included as part of a healthy, fruit and vegetable-rich diet.

• Additive Effect with Medication: The use of fortified foods can be combined with statin medications to further reduce cholesterol levels.

Understanding Fortified Foods and Their Purpose

Plant sterols and stanols, also known as phytosterols, are naturally occurring compounds found in plants. Food manufacturers fortify products with higher doses because typical diets provide insufficient amounts to impact cholesterol significantly. These functional foods aim to lower LDL (bad) cholesterol for those with elevated levels.

Sterols and stanols work by competing with cholesterol during absorption in the intestines. This process reduces the amount of cholesterol entering the bloodstream, thereby lowering blood cholesterol levels. For optimal results, consume fortified foods daily, preferably with a meal.

Common Fortified Foods with Plant Sterols and Stanols

Check the nutrition labels for the presence of "plant sterols," "plant stanols," or "phytosterols" to find fortified products.

Spreads and Margarines

• Benecol spreads are widely recognized for their added plant stanols.
• Brands such as Take Control and Flora also offer fortified options.

Dairy Products and Alternatives

• Yogurts: Available in various forms, making them a convenient option.
• Milk: Fortified milk options include both dairy and plant-based versions.
• Cheese: Some low-fat cheeses are fortified.

Beverages

• Orange Juice: Fortified orange juice has demonstrated effectiveness in lowering LDL.
• Soy Drinks: Some soy-based beverages provide a fortified dairy alternative.

Breads and Cereals

• Certain breads, cereals, and granola bars are fortified.

Salad Dressings

• Specialized dressings with added stanols or sterols are available.

Comparison of Fortified Food Types

Food Type	Example Products	Typical Serving Size (for recommended intake)	Considerations
Spreads	Benecol, Take Control	2-3 teaspoons per day	Often used in place of butter; easy to incorporate into daily meals.
Yogurt/Drinks	Benecol Yogurt Drinks	One mini-drink per day	Very convenient for a single daily dose; available in dairy and non-dairy options.
Milk	Fortified Milk	1 glass (250ml) per day	Versatile for use in coffee, cereal, or as a beverage.
Juice	Fortified Orange Juice	1 glass (240ml) twice per day	Provides a non-fat option for those watching fat intake.
Breads/Bars	Cereal/Granola Bars	Varies by product	Convenient for on-the-go consumption; always check labels for exact content.

Who Should Consider Fortified Products?

People with high cholesterol, especially those with familial hypercholesterolemia, constitute the primary target group. These products are components of a broader cholesterol management strategy. Fortified foods can provide added benefits, even when taking statins, due to their different mechanisms of action. However, substituting medication without consulting a physician is not advised.

Fortified foods are generally not recommended for children under five, pregnant or breastfeeding women, unless medically supervised. Individuals with sitosterolemia should also avoid them. It's crucial to consume a balanced diet rich in fruits and vegetables to offset any reduced absorption of fat-soluble vitamins, such as beta-carotene.

Conclusion: Making Informed Choices for Heart Health

Consuming fortified foods offers a straightforward method for managing cholesterol, alongside adopting a healthy lifestyle. Consumers can find suitable products, ranging from spreads to juices. Understanding which foods are fortified and how to incorporate them into your diet supports heart health. Consulting a doctor or dietitian is recommended for personalized advice, especially if you have pre-existing conditions or are taking medications. Additional information is available on authoritative health websites, such as the HEART UK resource on plant sterols and stanols.

Frequently Asked Questions

How do plant sterols and stanols work to lower cholesterol?

Plant sterols and stanols function by mimicking cholesterol, thereby competing with its absorption in the intestines. This process results in a decreased amount of cholesterol entering the bloodstream and leads to lower LDL blood cholesterol levels.

What is the recommended daily intake of plant sterols or stanols?

For effective cholesterol reduction, a daily intake between 1.5 and 3 grams is recommended. This amount can be achieved by consistent consumption of fortified foods or supplements, following the recommended serving sizes.

Can I get enough sterols and stanols from a normal diet?

No, natural food sources like fruits, vegetables, nuts, and grains contain only small amounts of sterols and stanols, typically less than 600 mg per day. It's necessary to consume fortified products to reach the therapeutic dose required to significantly lower cholesterol.

Are fortified foods suitable for everyone?

Foods with added plant sterols are not recommended for pregnant or breastfeeding women, or children under five, unless advised by a healthcare provider. People with the rare genetic condition sitosterolemia should also avoid them.

Do fortified foods have any side effects?

The most significant potential side effect involves a minor decrease in the absorption of fat-soluble vitamins, such as beta-carotene. A high daily intake of fruits and vegetables can help mitigate this.

Is it safe to take sterols or stanols with my cholesterol medication?

The use of fortified foods with statin medication is generally safe due to their additive effect. However, these foods are not effective when taken with ezetimibe. Always consult a healthcare provider before making any changes to your diet or medications.

Does the food product affect the effectiveness of sterols and stanols?

Studies show that the type of food, whether it is a fat spread, yogurt drink, or juice, does not significantly affect the cholesterol-lowering efficacy. The key factor is consistent consumption with meals.