Plant sterols and stanols, compounds found in fortified yoghurts and spreads, may be more effective at lowering “bad” cholesterol than a bowl of porridge, according to a performance nutrition specialist.
Dan Osman, of Prep Kitchen, said that while porridge has long been the go-to recommendation for cholesterol patients, foods containing plant sterols and stanols can have a greater impact on low-density lipoprotein (LDL) cholesterol.
How plant sterols and stanols work
Sterols and stanols are plant compounds derived from oils, trees and leaves. Their chemical make-up is comparable to that of cholesterol, which means they can partially prevent cholesterol from being absorbed by the gastrointestinal tract. The result is a reduction of lipids in the bloodstream.
According to research cited by Osman, consuming just 1.5 to three grams of plant sterols or stanols daily can lower LDL cholesterol by up to 12 per cent. The effect can typically be observed within two to three weeks of consistent use.
These compounds are naturally present in small amounts in vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but the quantities are usually too low for a significant cholesterol-lowering effect. That is why fortified foods are key. In UK supermarkets, plant sterols and stanols are added to fat spreads, yoghurts, yoghurt drinks and milk. Brands such as Flora ProActiv and Benecol, as well as supermarket own-label versions, are widely available. Plant sterol and stanol supplements also exist, though the evidence for their effectiveness is less extensive than for fortified foods.
The optimal daily intake is generally considered to be between 1.5g and 3g, with no additional benefit from consuming more than 3g per day. Some research suggests that taking smaller amounts more frequently throughout the day may be more effective than a single large dose. Plant sterols and stanols are generally regarded as safe for most people with high cholesterol and can be used alongside statin medication. They are not recommended for pregnant or breastfeeding women or young children, and individuals with the rare genetic condition sitosterolaemia should avoid foods fortified with them. However, while these compounds can lower cholesterol, studies have not conclusively shown they directly reduce the risk of heart attack or stroke.
Porridge’s role – and its limits
Porridge has been a staple of cholesterol-lowering advice for decades because of its beta-glucan content. Beta-glucan is a soluble fibre that helps remove cholesterol from the body. A 70g bowl of porridge provides approximately 3g of beta-glucan, which research shows can lower LDL cholesterol by five to ten per cent and total cholesterol by 0.25 to 0.66 mmol/L. Other sources of beta-glucan include oat bran, barley and wholegrains such as wholemeal bread, brown rice and wholewheat pasta.
Yet Osman noted: “One thing that often surprises me is that porridge gets most of the attention when we talk about cholesterol, but it isn’t necessarily the most effective dietary choice.” He explained that while porridge oats are consistently recommended for their beta-glucan, “food containing plant sterols and stanols can have even greater impact on low-density-lipoprotein, the so-called ‘bad cholesterol’.”
Dietary swaps for a cumulative effect
Osman cautioned against looking for a single “superfood”. “One of the biggest mistakes people make is looking for a single cholesterol-lowering food,” he said. “The evidence suggests that combining several proven strategies is often far more effective.”
Ideally, he said, people should be getting soluble fibre from oats, pulses, fruits and vegetables, alongside nuts, seeds and healthy fats. Together, these foods produce a far more pronounced cumulative effect than any ingredient alone.
One of the most practical changes, Osman said, is to swap part of the weekly intake of red and processed meat for meals based on pulses or soya foods. He suggested replacing a beef chilli with a lentil chilli, adding beans to a shepherd’s pie, or using chickpeas instead of some meat in a curry. “The real benefit comes from the swap itself. You’re increasing fibre while reducing saturated fat, both of which help support healthier cholesterol levels.”
Red and processed meat are major sources of saturated fat, which can raise cholesterol levels. UK dietary guidelines recommend limiting intake to no more than 70g of red and processed meat per day, or 500g per week. Swapping these for plant-based proteins such as pulses, soya, nuts and seeds can significantly lower saturated fat intake. Soya protein, found in edamame beans, tofu, tempeh, soya mince and soya drinks, has been shown to lower LDL cholesterol by up to ten per cent. A meta-analysis indicated that 25g of soya protein daily can reduce total cholesterol by 2.8 per cent and LDL cholesterol by 3.2 per cent, beyond the effect of displacing saturated fat.
Nuts are another valuable addition. A 30g portion per day provides unsaturated fats and fibre, which can help lower cholesterol. Pulses such as beans, peas and lentils are high in soluble fibre, which blocks cholesterol absorption from the gut. Increasing soluble fibre intake by 5g per day can lead to an average reduction in total and LDL cholesterol of about 6 mg/dL.
Osman said that replacing several portions of red or processed meat each week is likely to have a greater effect on LDL cholesterol than simply adding more fish while keeping the rest of the diet unchanged.