One of the questions often asked is what foods can a person eat to help lower cholesterol.  The good news for many Americans trying to lower their cholesterol is they can do that by simply eating foods they already enjoy eating.  Foods like orange juice, chips, bread and yogurt are being fortified with a natural plant extract, called plant sterols, that may help lower cholesterol.

Plant sterols are found naturally in small quantities in many fruits, vegetables, nuts, seeds and some vegetable oils.  Because plant sterols are found in small amounts, it is difficult to get enough plant sterols from eating foods to effectively lower cholesterol. Food manufacturers have made it easy for consumers to get the amount needed to lower cholesterol by fortifying a variety of foods and beverages with plant sterols.  There are a number of new, delicious foods that contain added plant sterols including Minute Maid Heart Wise orange juice, Promise Activ SuperShots, Nature Valley Heart Health granola bars, Oroweat wholegrain and oat bread, VitaTops muffins, Corazonas chips, Centrum Cardio multi-vitamin, Hain Rice Dream milk and margarines such as Benecol, Take Control and Smart Balance.

More than one hundred and forty published clinical studies have shown plant sterols can lower LDL cholesterol.  Plant sterols work by helping block the absorption of cholesterol from the digestive tract.  Because plant sterols look like cholesterol, they compete with cholesterol to be absorbed by the intestines, resulting in less cholesterol actually being absorbed and lower blood levels of cholesterol.

The American Heart Association and National Cholesterol Education Program’s Adult Treatment Panel III both suggest, for the maximum cholesterol-lowering effect, a daily intake of around two grams per day of plant sterols to help lower LDL cholesterol by six to fifteen percent.   To get the maximum benefit, plant sterols should be consumed twice daily with meals or other foods.   Individuals should consult their physician or health professional for specific medical advice.

Key Tips for Plant Sterols:

- Foods containing plant sterols should be eaten twice a day with other foods.

- Eat a total of around two grams of plant sterols every day.

- Be consistent and eat foods with plant sterols every day to get the maximum cholesterol-lowering effect.

- The higher the cholesterol numbers, the greater the effect to lower cholesterol.

- Eat a heart-healthy diet low in saturated fat and cholesterol.