There are foods that can naturally help lower cholesterol, such as polyunsaturated oil (for example, sunflower oil) and oats and legumes. Another effective way to reduce cholesterol via diet is to consume plant sterols. Plant sterols are natural compounds found in everyday foods like vegetable oils, nuts, and seeds, fruit and vegetables. However, they naturally occur in quantities too small to lower cholesterol levels. One of the most effective dietary changes for lowering LDL-cholesterol levels (1) is to add plant sterols to your diet.(2)
Studies show that consuming 2 to 2.5g* of plant sterols found in just 25g of plant sterol-based spreads can lower LDL-cholesterol by up to 15% when combined with moving to a healthy diet and lifestyle. For instance, the Tablelands Reduce Cholesterol spread has added plant sterols which work on actively reducing your cholesterol re-absorption. Recommended amount: 2 to 2.5g of plant sterols a day is the optimum amount for cholesterol lowering. You can get this amount from 25g of the Tablelands Reduce Cholesterol Spread daily.
*Plant sterols can significantly lower cholesterol. European Food Safety Authority (EFSA) independently reviewed the evidence for sterols/stanols and agreed that consumption of sterols significantly reduces LDL cholesterol. Over 190 studies have proven that plant sterols and plant stanols significantly lower cholesterol. 1. Scientific Opinion of the Panel on Dietetic Products Nutrition and Allergies on a request from Unilever PLC/NV on Plant Sterols and lower/reduced blood cholesterol reduced the risk of (coronary) heart disease. The EFSA Journal (2008) 781, 1-12 2. Scientific Opinion of the Panel on Dietetic Products Nutrition and Allergies on a request from the European Commission and a similar request from France in relation to the authorisation procedure for health claims on plant sterols/stanols and lowering/reducing blood LDL-cholesterol pursuant to Article 14 of Regulation (EC) No 1924/2006. The EFSA Journal (2009) 1175, 1-9