Plant sterols - proven support for normal cholesterol levels and heart-friendly lifestyle 🌿🫀
Plant sterols, also called phytosterols, are natural compounds that occur in plant-based foods. They are found particularly in vegetable oils, but also in smaller quantities in nuts, seeds, legumes, whole grain products and some vegetables. Plant sterols have a chemical structure similar to the body's own cholesterol, and this structural similarity is the basis for their well-documented effect on cholesterol absorption in the intestine.

When plant sterols are consumed as part of the diet, they can compete with cholesterol for absorption in the digestive system. This leads to a larger proportion of cholesterol not being absorbed into the blood, but instead being excreted via the faeces. The result is that less cholesterol circulates in the blood, especially LDL cholesterol, which is a known risk factor for cardiovascular disease. This mechanism is well documented and is the basis for approved health claims for plant sterols in both the EU and Canada.

How plant sterols affect cholesterol balance
Scientific assessments show that a daily intake of up to 3 grams of plant sterols as part of a balanced diet can increase the body's secretion of cholesterol. The effect is seen primarily as a reduction in LDL cholesterol, without significant influence on HDL cholesterol or triglycerides. This makes plant sterols particularly relevant for adults who want to support normal cholesterol levels through diet and lifestyle.

Health Canada and EFSA consider intake of plant sterols up to 3 grams per day to be safe for adults. There is little additional effect at higher intakes, and total amounts should therefore be kept within this level.

Part of a heart-friendly lifestyle
By helping to maintain normal cholesterol levels, plant sterols can be included as one of several elements in a holistic and heart-friendly lifestyle. The effect is best documented when plant sterols are combined with a balanced diet low in saturated fat, regular physical activity and other healthy lifestyle habits. Plant sterols are intended as a dietary tool and can be used in parallel with lifestyle measures, but are not intended to replace medical treatment or drugs recommended by a doctor.

Dietary sources of plant sterols
Plant sterols are found naturally in small amounts in plant-based foods such as fruit, vegetables, nuts, seeds, grains and legumes. However, it is difficult to achieve a documented effect on cholesterol levels through these sources alone. For this reason, fortified foods, such as certain types of margarine, yogurt, yogurt-based drinks, salad dressings and juices, have been developed to make it possible to achieve an adequate daily intake.

When plant sterols are taken in the form of dietary supplements, they are classified as dietary supplements or natural health products, while they are considered food when they are added to foods that are part of a normal diet.

Important considerations when using plant sterols
Total daily intake of plant sterols from all sources should not exceed 3 grams per day in adults. Use of plant sterol-enriched products together with cholesterol-lowering drugs should be done in consultation with a doctor. Plant sterol-enriched products are not usually recommended for children, pregnant or lactating women, as cholesterol reduction is not normally a nutritional focus in these groups.

Plant sterols should always be seen as a supplement to, and not a substitute for, a varied diet rich in fruit, vegetables and other nutrients that contribute to general health.

Scientific references

1. Health Canada. Plant Sterols (Phytosterols) in Foods – General Questions and Answers, 2025

2. EFSA NDA Panel. Scientific Opinion on the substantiation of health claims related to plant sterols and blood cholesterol lowering. EFSA Journal

3. Katan MB et al. Efficacy and safety of plant stanols and sterols in the management of blood cholesterol levels. Mayo Clinic Proceedings

4. Gylling H et al. Plant sterols and plant stanols in the management of dyslipidaemia. Atherosclerosis

5. Demonty I et al. Continuous dose–response relationship of the LDL-cholesterol–lowering effect of phytosterols. Journal of Nutrition

6. Ras RT et al. Consumption of plant sterols and effects on plasma lipids and lipoproteins. British Journal of Nutrition

7. Jones PJH et al. Phytosterols as functional food components. Nutrition Reviews

8. Plat J, Mensink RP. Plant sterols and stanols: effects on lipid metabolism. American Journal of Cardiology

9. Miettinen TA et al. Cholesterol-lowering efficacy of plant sterols. European Journal of Clinical Nutrition

10. World Health Organisation. Diet, nutrition and the prevention of cardiovascular diseases