Plant sterols are plant-based compounds naturally occurring in foods such as fruits, vegetables, legumes, and nuts. Consuming plant sterols, or phytosterols, may help a person lower high cholesterol levels.

Cholesterol is a waxy, fat like substance that the body needs to digest fatty foods and to produce certain vitamins and hormones. Too much low-density lipoprotein (LDL) cholesterol can cause a narrowing or blockages in the arteries. This can lead to serious health conditions such as heart disease or a stroke.

Factors such as type 2 diabetes, a family history of high cholesterol, consuming too much dietary cholesterol, and not getting enough physical activity can raise the risk of a person developing high levels of LDL cholesterol.

This article discusses plant sterols in more detail, how they can affect cholesterol, and some tips for managing cholesterol levels.

A plate of salad with various vegetables 1Share on Pinterest
Yagi Studio/Getty Images

Plant sterols are fatty compounds that naturally occur in plants. Older research from 2015 suggests that plant sterols have a similar chemical structure to the cholesterol present in animal food products, with only minor differences in this chemical structure.

Research from 2020 suggests that there are over 250 different types of plant sterols. The most common types present in dietary sources are beta-sitosterol, campesterol, and stigmasterol.

They are present in plant-based foods, such as:

There are also several food products such as margarine spreads, yogurts, and certain nutritional supplements that may contain added plant sterols.

Research from 2018 based on data from China suggests that vegetable oils contain the largest amount of plant sterols. In contrast, fruits and vegetables typically contain the smallest amount.

What are the health benefits of plant sterols?

The body cannot produce plant sterols naturally. Therefore, if a person wants to increase levels of plant sterols, they can do so through their diet. However, the body can only absorb a small amount of the plant sterols that are present in food.

A 2020 study suggests that plant sterols may have several health benefits, including:

  • antioxidant properties
  • anti-inflammatory properties, which means they may help reduce inflammation in the body
  • antidiabetic properties, which means they may help treat or prevent diabetes
  • chemopreventive properties, which means they may help prevent cancer
  • antiatherosclerotic properties, which means they may help treat or prevent atherosclerosis

However, 2021 research suggests that further studies need to take place to investigate the efficacy and safety of consuming plant sterols in the long term.

Nutrition resources

For more science-backed resources on nutrition, visit our dedicated hub.

Cholesterol is a natural substance in the body that helps to make vital vitamins and hormones the body needs. The liver usually produces the correct amount of cholesterol the body needs to function.

Cholesterol is also present in meat, dairy products, and poultry products, including eggs. When a person consumes too much cholesterol in their diet, it can increase levels of LDL cholesterol in the body to an unhealthy amount.

The gut absorbs cholesterol from food in the same way it absorbs plant sterols. Therefore, when plant sterols are present in the gut, they can inhibit how much cholesterol the body absorbs. The more plant sterols a person has in the gut, the more cholesterol they can prevent the body from absorbing.

However, 2021 research suggests that a person with a typical diet will absorb approximately 5% of plant sterols from their food. This can range up to 35% to 40% if a person follows a diet rich in and heavily supplemented with plant sterols.

In contrast to plant sterols, the body digests cholesterol more easily, absorbing approximately 50% to 60% from foods, according to older 1999 research. Therefore, a person may only reduce their cholesterol levels by small amounts unless they heavily supplement their diet with plant sterols.

People should always speak with a healthcare professional before making any significant changes to their diet.

Cholesterol management resources

Visit our dedicated hub for more research-backed information and in-depth resources on cholesterol.

If a person has high levels of cholesterol, there are several ways they may be able to manage and reduce them. Some of these can include:

Plant sterols are natural compounds present in plants. They have a similar chemical structure to cholesterol. Plant sterols are typically present in food products such as vegetable oils, legumes, nuts, seeds, fruits, and vegetables.

The body absorbs plant sterols in the gut in the same way the body absorbs dietary cholesterol. Therefore, when a person has plant sterols in the gut, it may help prevent the body from absorbing certain amounts of cholesterol. The more plant sterols in the gut, the less cholesterol the body may absorb.

However, there are limitations to the amount of plant sterols the body can absorb from food. The body also absorbs cholesterol more easily.

Other steps to help to keep cholesterol at a healthy level include exercising regularly, trying to quit smoking, and getting enough sleep.

People should speak with a doctor before making any significant changes to their diet. Healthcare professionals can also offer further advice about managing cholesterol.