Which of the following is used to reduce the amount of cholesterol in the food?

December 4, 2025 •

4 min read

According to the Heart and Stroke Foundation of Canada, dietary fiber, especially the soluble type, can help lower unhealthy cholesterol levels. The primary substances used to reduce the amount of cholesterol in food are plant sterols, stanols, and soluble fiber, which actively interfere with cholesterol absorption in the body.

Quick Summary

Several substances, including plant sterols, stanols, and soluble fiber, are effective for reducing cholesterol in food by blocking its absorption in the gut. These can be consumed via fortified products like spreads and drinks or naturally through oats, nuts, and legumes.

Key Points

Plant Sterols and Stanols: Compounds found in plants that block the absorption of cholesterol in the intestines when consumed in sufficient amounts, often added to fortified foods.
Soluble Fiber: A type of dietary fiber that forms a gel in the digestive system, binding to bile acids and helping remove cholesterol from the body.
Naturally High Fiber Foods: Excellent natural sources for soluble fiber include oats, barley, legumes (beans, lentils), and various fruits and vegetables.
Fortified Products: Many common foods like margarine spreads, yogurts, and juices are enhanced with plant sterols to make it easier to achieve a therapeutic daily dose.
Healthy Fats: Replacing saturated fats with polyunsaturated and monounsaturated fats, such as those found in olive oil and fish, can help manage cholesterol levels.
Effective Intake: Regular daily intake is crucial for both plant sterols (1.5-3g) and soluble fiber (10-25g) to achieve a noticeable effect on cholesterol reduction.

The Power of Plant Sterols and Stanols

Plant sterols and stanols are naturally occurring compounds found in plants that have a chemical structure similar to cholesterol. Because of this similarity, they compete with dietary cholesterol for absorption in the intestines. When consumed in sufficient quantities, typically 1.5 to 3 grams per day, these compounds effectively block some of the cholesterol from being absorbed into the bloodstream. The unabsorbed cholesterol is then simply expelled from the body. This mechanism is why these compounds are among the most effective additives for reducing cholesterol content in foods.

Many food manufacturers fortify products with plant sterols and stanols to create functional foods that aid in cholesterol management. Examples include fortified margarine spreads, yogurt, mini yogurt drinks, and orange juice. The key is consistent daily intake, usually with meals, to maximize their cholesterol-lowering effect. Research has shown that a daily intake of 2 grams of plant sterols or stanols can lower LDL (“bad”) cholesterol by approximately 10%.

The Role of Soluble Fiber

Soluble fiber is another powerful dietary component used to reduce cholesterol. This type of fiber dissolves in water to form a viscous, gel-like substance in the digestive tract. This gel then binds to cholesterol-rich bile acids, preventing them from being reabsorbed by the body. As a result, the body eliminates the trapped cholesterol as waste. To compensate for the lost bile, the liver pulls cholesterol from the bloodstream to produce more bile, which in turn lowers overall blood cholesterol levels.

Foods naturally rich in soluble fiber include:

Oats and Barley: Contain beta-glucan, a highly effective soluble fiber.
Legumes: Beans, lentils, and chickpeas are excellent sources.
Fruits: Apples, bananas, oranges, and pears contain pectin, a soluble fiber.
Vegetables: Okra, eggplant, and Brussels sprouts are good sources.
Nuts and Seeds: Chia seeds, flaxseed, and almonds add soluble fiber.

Adding these whole foods to your diet is a natural and delicious way to increase your soluble fiber intake and help manage cholesterol. For example, a bowl of oatmeal with berries for breakfast provides a significant soluble fiber boost.

Other Important Food Components

In addition to sterols and fiber, other nutrients also contribute to cholesterol reduction by promoting a healthy heart.

Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel), walnuts, and flaxseed. These polyunsaturated fats primarily help lower triglycerides but also support cardiovascular health.
Unsaturated Fats: Replacing saturated and trans fats with healthy unsaturated fats, such as those in olive oil and avocados, can positively influence cholesterol levels.
Antioxidants: Found in foods like dark chocolate, tea, and fruits, antioxidants can help prevent LDL cholesterol from oxidizing and forming plaque in the arteries.

Comparison of Cholesterol-Reducing Ingredients


Feature	Plant Sterols and Stanols	Soluble Fiber	Omega-3 Fatty Acids
Mechanism of Action	Block intestinal absorption of cholesterol by competing with it.	Binds to bile acids, preventing reabsorption of cholesterol.	Reduce triglycerides and inflammation; replace saturated fats.
Primary Sources	Fortified spreads, yogurts, juices; small amounts in plants.	Oats, beans, lentils, peas, apples, citrus fruits.	Fatty fish (salmon, tuna), walnuts, flaxseed.
Required Intake	1.5–3 grams per day for significant effect.	10–25 grams per day recommended, with emphasis on soluble type.	At least two servings of fatty fish per week or plant-based equivalents.
Best Used In	Regular, daily intake of fortified products with meals.	Integrated throughout meals, especially breakfast and snacks.	Incorporated into main meals several times per week.
Effect on LDL	Can lower LDL by 7-12.5%.	Can lower total and LDL cholesterol by 5-11 points.	Indirectly helps lower LDL by reducing inflammation and replacing saturated fats.

Practical Strategies for Food Preparation and Production

To actively reduce cholesterol in food, both consumers and food producers can employ specific strategies.

For consumers, this means making informed cooking choices. Substituting butter with plant-based oils like olive or canola oil is a simple swap that reduces saturated fat. Baking, grilling, and steaming foods are healthier alternatives to frying. Adding fiber-rich ingredients like oats to baking or beans to soups and stews is an easy way to increase intake.

In the food manufacturing industry, the development of functional foods is a growing trend. This involves enriching everyday products with cholesterol-reducing substances. The incorporation of plant sterols and stanols into spreads and dairy products is a prime example. Food technology also allows for the creation of high-fiber alternatives, such as whole-grain pastas and cereals, which are less refined and retain more natural soluble fiber. The use of healthier plant-based oils and reducing the amount of processed ingredients high in saturated fats are also key practices.

An authoritative source for more information on the mechanisms of cholesterol reduction is available through the National Lipid Association at the provided link on plant sterols and stanols.

Conclusion

To effectively reduce cholesterol in food, the most important ingredients to consider are plant sterols, stanols, and soluble fiber. Plant sterols and stanols directly compete with cholesterol for absorption, while soluble fiber binds to and removes it from the body. Incorporating a variety of whole foods rich in soluble fiber and opting for fortified products are practical steps for better cholesterol management. When combined with other healthy dietary choices, these methods provide a robust defense against high cholesterol and contribute significantly to overall heart health.

Frequently Asked Questions

Plant sterols and stanols are highly effective additives used to reduce cholesterol. When added to foods like margarine and yogurt, they block cholesterol absorption in the intestines and can lower LDL cholesterol by up to 12.5%.

Soluble fiber dissolves in water to form a gel that binds with cholesterol-rich bile acids in the digestive system. This prevents the cholesterol from being absorbed, and it is then carried out of the body as waste.

No, the amount of plant sterols and stanols found naturally in a typical diet is too low to have a significant cholesterol-lowering effect. For a therapeutic dose, you need to consume foods fortified with these compounds.

Foods naturally high in soluble fiber include oats, barley, legumes (like beans and lentils), apples, pears, and some vegetables such as okra and eggplant.

While structurally slightly different, plant sterols and stanols work in a similar way to reduce cholesterol absorption and are considered equally effective for this purpose.

Omega-3 fatty acids, found in fatty fish and some plant sources, primarily help reduce triglycerides. They also support heart health and can lower LDL indirectly by replacing unhealthy saturated fats.

Yes, it is generally safe to consume plant sterol products with statin medication. Since they work through different mechanisms, the combined effect can lead to a greater reduction in cholesterol levels.