If you're concerned about your heart health as you continue making positive lifestyle changes by drinking less alcohol, you're probably keeping an eye on your cholesterol levels. It's a common worry — and for good reason. While the "good" HDL cholesterol helps keep our arteries clean by carrying excess cholesterol back to the liver, the "bad" LDL cholesterol is another story. It tends to build up in our artery walls, leading to potential blockages. High LDL cholesterol affects nearly 40% of adults worldwide, silently accumulating in our arteries and potentially leading to serious heart problems.
While medication is one option, many people are searching for natural ways to support their heart health when trying to drink less and heal from alcohol’s effects. The good news? Nature may have already provided an elegant solution that works with your body's own systems.
Recent research has revealed a natural way to support heart health: as it turns out, consuming just 2 grams of plant sterols or stanols per day can significantly reduce LDL (bad cholesterol). These compounds, found in various plant-based foods, are now being recognized for their ability to lower cholesterol, providing an effective way to improve cardiovascular health while helping you make healthier choices as you reduce or eliminate alcohol.
The Science Behind Plant Sterols, Stanols, and Cholesterol Reduction
Throughout our exploration of natural ways to support healing and healthy habit change, we’ve touched on many different phytochemicals — chemical compounds naturally produced by plants. For example, you might remember that polyphenols are water-soluble compounds that include flavonoids and act as antioxidants in humans.
Plant sterols and stanols — another category of phytochemicals — are structurally similar to cholesterol. When consumed, they compete with cholesterol for absorption in the intestines and lead to lower levels of LDL cholesterol (which, when it’s high, is a known risk factor for heart disease). By reducing LDL cholesterol levels, plant sterols and stanols protect the heart and complement our efforts to cut back on drinking for improved cardiovascular health.
Unlike medications that lower cholesterol, plant sterols and stanols work naturally without major side effects. Let’s see what the latest research has to say about the way plant sterols and stanols support our health goals.
Plant Sterols, Stanols, and Cholesterol: A Look at the Latest Research
A 2023 Nutrients study recently took a comprehensive look at plant sterols and stanols.[1] Led by Fotios Barkas, the research team examined decades of research across thousands of people. The findings are particularly relevant for those of us working to improve our health and cut back on alcohol, as both efforts often go hand in hand with wanting to lower cholesterol naturally.
This massive research review analyzed data from 124 controlled trials involving over 9,600 adults. The study specifically looked at how different amounts of plant sterols and stanols affected cholesterol levels, and what methods of consuming them worked best. For anyone trying to make healthier choices while drinking less, these findings offer valuable insights into a natural approach that could complement your journey.
The researchers wanted to understand not just if these compounds work, but exactly how much you need to take to see results. They also investigated whether it matters what form you take them in — as supplements, in fortified foods, or from natural sources. Let's break down what they discovered.
- Plant sterols and stanols were effective for cholesterol reduction. Consistent cholesterol-lowering effects were observed across different dosage levels. LDL cholesterol decreased by 6-12% when taking plant sterols and stanols.
- They work by blocking cholesterol absorption during digestion. The study confirmed that plant sterols and stanols compete directly with cholesterol in the intestines. The research showed this natural blocking process explains why taking them with meals works better — they need to be present when cholesterol is being digested.
- Improvements happened regardless of cholesterol status. The benefits appeared regardless of whether someone started with high or normal cholesterol levels.
- The source of the compounds didn’t make a difference. The study found that both natural and fortified food sources were effective in reducing LDL cholesterol.
Plant sterols and stanols also worked well alongside other cholesterol-lowering approaches — all the more reason to add them to your routine in whatever form works best for you!
Practical Tips for Adding Plant Sterols and Stanols to Your Diet
Incorporating plant sterols and stanols into your daily routine is easy and can complement your efforts to drink less and improve your overall health. Remember, you're aiming for about 2 grams per day, spread across your meals for the best results. Here are some tips to help you get started.
1. Focus on Natural Food Sources
Research shows that natural sources of plant sterols and stanols can be just as effective as supplements when consumed regularly throughout the day. Here's what to include:
- Nuts and seeds. Focus on almonds, walnuts, and pumpkin seeds — try a handful at breakfast or as a mid-morning snack.
- Whole grains. Incorporate oats, barley, and whole wheat. Make these the foundation of your meals.
- Legumes. Add lentils, chickpeas, and beans — excellent for lunch or dinner.
- Vegetables. Prioritize Brussels sprouts, cauliflower, and carrots, aiming for several servings throughout the day.
For best results, include at least one of these foods at each meal. The Nutrients study found that spreading your intake throughout the day works better than loading up at one meal.
2. Choose Strategically Fortified Foods
The research shows we need about 2 grams daily for optimal benefits, and fortified foods can help bridge the gap. Look for these options:
- Breakfast foods. Sterol-fortified spreads, cereals, and bread
- Beverages. Fortified orange juice, milk alternatives, and yogurt drinks
- Dairy alternatives. Plant-based yogurts and milk products with added sterols
- Cooking basics. Fortified margarines and oils specifically labeled with "added plant sterols"
Mix and match these throughout your day — the study found these fortified foods work just as well as natural sources.
3. Snack Smart for Better Results
One of the study's key findings was that plant sterols work better when consumed with meals rather than on an empty stomach. Try these snack swaps:
- Instead of chips: Mixed nuts and seeds
- Instead of candy: Fresh fruit with sterol-fortified yogurt
- Instead of processed crackers: Whole grain crackers with hummus
- Instead of alcohol: Sterol-fortified beverages or smoothies made with sterol-rich ingredients
4. Consider Supplements When Needed
If tracking your intake through food feels challenging, supplements can be a reliable backup option. If you do go the supplement route, here are some insights from the 2023 study that you might find helpful:
- The average intake in the studies was 2.1 grams per day.
- Benefits were seen with doses ranging from 0.6 to 3.3 grams daily.
- Taking more than 3 grams per day didn't provide additional benefits.
As for timing and method considerations, consider these tips:
- Taking plant sterols and stanols with meals worked better than taking them on an empty stomach.
- Multiple daily doses were more effective than taking the full amount once per day.
- Morning-only intake showed less impact than spreading intake throughout the day.
Note of Caution
If you opt for supplements, make sure to check with your doctor first, especially if you’re taking medications or have any underlying conditions. While generally safe, plant sterol and stanol supplements may cause mild side effects such as digestive discomfort or nausea in some people. They can interact with cholesterol-lowering medications (such as statins) by potentially enhancing their effects, so it's important to consult a healthcare provider before use. These supplements may also reduce the absorption of fat-soluble vitamins (such as A, D, E, and K) or other dietary supplements, so spacing out their intake can help minimize potential interactions.
Summing Up
When you're making positive changes like cutting back on alcohol, your body has an amazing ability to heal and rebalance itself, especially when you give it the right tools. Plant sterols and stanols work with your body's natural processes, helping block excess cholesterol absorption and supporting your cardiovascular system's recovery.
Research shows that these compounds, whether from whole foods, fortified products, or supplements, can reduce harmful LDL cholesterol by up to 10% when consumed consistently. By incorporating these natural compounds into your daily routine and spreading them throughout your day, you're actively supporting your body's healing journey and building a foundation for lasting heart health.
