What's the best spread to lower cholesterol? A definitive guide

October 20, 2025 •

4 min read

Studies indicate that a daily intake of 1.5–3 grams of plant sterols or stanols can reduce LDL ('bad') cholesterol by 7–12.5%. When considering what's the best spread to lower cholesterol, the most effective options are fortified with these natural compounds, but other plant-based spreads also offer significant benefits.

Quick Summary

The most effective cholesterol-lowering spreads are those fortified with plant sterols and stanols, which block cholesterol absorption. Switching from butter to spreads made with unsaturated oils, such as olive or canola, is a heart-healthy choice. Whole-food alternatives like avocado and hummus also offer excellent nutritional benefits.

Key Points

Prioritize Plant Sterols: Spreads fortified with plant sterols or stanols offer the most effective way to lower LDL cholesterol directly.
Choose Unsaturated Fats: Opt for spreads made from healthy vegetable oils like olive, canola, or sunflower oil instead of saturated-fat-rich butter.
Select Tubs Over Sticks: Tub spreads are generally softer and contain less artery-clogging saturated fat compared to solid stick versions.
Embrace Whole-Food Alternatives: Avocado, hummus, and pure nut butters provide healthy fats and fiber without the need for processed ingredients.
Consider the 'Big Picture': No spread is a magic bullet; it's the overall dietary pattern, rich in fiber and healthy fats, that truly manages cholesterol.

Understanding Cholesterol and Dietary Fats

To understand why some spreads are better for lowering cholesterol than others, it's essential to know the role of different fats in your diet. Cholesterol isn't inherently bad; your body needs it to build healthy cells. However, high levels of low-density lipoprotein (LDL), often called 'bad' cholesterol, can lead to plaque buildup in your arteries, increasing the risk of heart disease and stroke. High-density lipoprotein (HDL), or 'good' cholesterol, helps transport cholesterol away from the arteries.

The type of fat you consume plays a critical role in influencing your cholesterol levels. Saturated fats, primarily found in animal products like butter and red meat, raise LDL cholesterol. Conversely, unsaturated fats—including monounsaturated and polyunsaturated fats—can help lower LDL cholesterol when used as a replacement for saturated fats.

The Power of Plant Sterols and Stanols

For those specifically targeting cholesterol reduction, spreads fortified with plant sterols or stanols are the most scientifically backed choice. Plant sterols, also known as phytosterols, are natural compounds found in small quantities in various plant foods. However, the amounts in a regular diet are not enough to have a significant effect.

How They Work: Plant sterols and stanols have a similar chemical structure to cholesterol, causing them to compete for absorption in the gut. This interference reduces the amount of cholesterol absorbed into the bloodstream, leading to more being passed out of the body.

Scientific Evidence: Extensive clinical trials have consistently shown that consuming 1.5 to 3 grams of plant sterols or stanols daily can lower LDL cholesterol by 7% to 12.5% within two to three weeks. The maximum benefit is typically achieved at around 2 grams per day, with little additional effect from higher doses.

Key considerations:

Consistency is Key: To maintain the benefit, you must consume the fortified spread daily as part of a meal. If you stop, your cholesterol levels will return to their previous state.
Not a Replacement for Medication: These spreads can work alongside statin medication for an additive effect but should not be used as a replacement. If you are taking ezetimibe, plant sterols may offer limited additional benefit as they share a similar mechanism.
Safe for Some, Not for All: Fortified foods are generally safe for people with high cholesterol, but they are not recommended for pregnant or breastfeeding women or children under five unless prescribed by a doctor.

Healthier Spreads Without Fortification

Even without added sterols, choosing the right vegetable-oil-based spread can be a significant step towards better heart health. The primary goal is to swap saturated fats for healthier unsaturated fats.

Spreads made from:

Olive Oil: A cornerstone of the heart-healthy Mediterranean diet, olive oil is rich in monounsaturated fats, which help lower LDL cholesterol while maintaining HDL levels.
Canola Oil: Rich in both monounsaturated and omega-3 polyunsaturated fats, canola oil spreads are a healthy and versatile choice.
Sunflower Oil: This oil provides a good source of polyunsaturated fats, another beneficial fat for managing cholesterol.

When buying these spreads, opt for those in tubs over sticks, as sticks often contain more saturated fat to stay solid. Always check the label for a low saturated fat content (aim for 15% or less per 100g, or even better, 12g or less) and lower sodium levels.

Non-Traditional, Whole-Food Spreads

For those who prefer less processed options, several whole foods make excellent, flavorful, and heart-healthy spreads.

Avocado: Creamy and satisfying, mashed or sliced avocado is rich in monounsaturated fats and fiber.
Hummus: This blend of chickpeas, tahini, and olive oil is packed with fiber and healthy fats.
Pure Nut Butters: Made from almonds, peanuts, or other nuts, these spreads provide protein, fiber, and unsaturated fats. Be sure to choose options without added sugar, salt, or palm oil.

Comparison of Cholesterol-Lowering Spreads


Spread Type	Key Benefit	Fat Profile	LDL Cholesterol Reduction	Notes
Fortified Spreads	Contains added plant sterols/stanols.	High in unsaturated fats.	Significant (7-12.5%).	Requires daily consumption. No extra benefit over 3g/day.
Olive Oil Spreads	High in heart-healthy monounsaturated fats.	Monounsaturated & polyunsaturated.	Moderate (replaces saturated fat).	Better than butter; check label for lower saturated fat content.
Avocado	Rich in monounsaturated fats and fiber.	Monounsaturated & polyunsaturated.	Moderate (when replacing sat fat).	Excellent for heart health; check portion size as it's calorie-dense.
Hummus	High in fiber from chickpeas, healthy fats from olive oil.	Monounsaturated & polyunsaturated.	Moderate (fiber helps absorption).	Versatile and satisfying, great on wholegrain bread.

Making the Best Choice for Your Health

Ultimately, the best spread for you depends on your personal health goals and preferences. If you need a targeted, clinically proven boost to lower your LDL cholesterol, a spread fortified with plant sterols is the top choice. For general heart health maintenance, switching from butter to a spread based on unsaturated oils like olive or canola oil is a powerful, simple change. Whole-food alternatives like avocado and hummus offer a delicious, nutrient-dense way to enjoy your toast and sandwiches.

No single food is a miracle cure, and the spread you choose should be part of a broader, heart-healthy dietary pattern. This includes a diet rich in fruits, vegetables, whole grains, nuts, seeds, and lean protein sources. For more resources and information on a heart-healthy diet, visit Heart UK.

Conclusion

Selecting a healthier spread is a proactive step in managing your cholesterol. By opting for products fortified with plant sterols or choosing those made from heart-healthy unsaturated fats, you can significantly reduce your intake of saturated fats and support lower LDL cholesterol levels. Remember to view your spread choice as one component of an overall lifestyle that prioritizes balanced nutrition and healthy habits for a strong heart.

Frequently Asked Questions

Cholesterol-lowering spreads are not a substitute for prescribed medication like statins. They provide an additional cholesterol-reducing benefit that can complement a doctor-prescribed treatment plan. For maximum effect, it's best to use both as advised by a healthcare professional.

Foods fortified with plant sterols are not recommended for pregnant or breastfeeding women, as there is insufficient research on their safety for these groups. These women have specific nutritional needs, and their cholesterol is not typically a priority for lowering unless directed by a doctor.

Butter is made from animal fat and is high in saturated fat, which raises LDL cholesterol. Margarine is typically made from plant-based oils and contains more unsaturated fats, which are better for cholesterol management. Spreads are often softer margarines with even lower saturated fat content.

Most brands recommend consuming 1.5 to 3 grams of plant sterols or stanols daily for an optimal cholesterol-lowering effect. This typically translates to about three servings, or roughly two teaspoons of spread per serving, but always check the product's packaging.

Yes, for the best effect, it is important to eat plant sterol-fortified products with a meal. They work by mixing with the food you eat to compete with cholesterol absorption, so consuming them alone is not as effective.

Many effective and natural alternatives exist. Options like avocado, hummus, or pure nut butters made without added salt or sugar are excellent choices. Using healthy oils like extra virgin olive oil in cooking or as a drizzle is another good strategy.

Yes, research shows there is no additional cholesterol-lowering benefit from consuming more than 3 grams of plant sterols per day. Consuming more is not harmful, but it won't be more effective.