18) Fortified food with sterols and stanols
Sterols and stanols are plant substance and can be found in small amount in food derived from plants like rice bran, oat bran, whole wheat, wheat germ, some legumes, and fruits like oranges, apples, banana, etc. sterols and stanols can decrease LDL levels as it decreases the absorption of cholesterol in the intestines.
To decrease your cholesterol level by 10%, you should consume two grams of plant sterols or stanols, and this is not realistic. These substances are added to some goodies like margarine, granola bars, yogurt, and others. These fortified foods help increase your intake of sterols and stanols. Also, sterols and stanols can be found as supplements and you should target taking two grams per day. Some side effects include low absorption of some vitamins like vitamin A, but these results in a dose of more than 5 grams per day.
