In today’s health-conscious world, managing cholesterol has become a top priority for many individuals seeking long-term wellness. While statins and lifestyle changes are common solutions, an increasing number of people are turning to natural dietary alternatives. One such option lies in plant-based compounds known as phytosterols and stanols—powerful nutrients proven to help reduce LDL cholesterol (“bad” cholesterol). But what drink has sterols and stanols?
You might be surprised to learn that certain beverages are specially fortified with these compounds, offering an easy and delicious way to support heart health. In this comprehensive guide, we’ll uncover which drinks contain sterols and stanols, how they benefit your cardiovascular system, and how to seamlessly incorporate them into your daily routine.
Understanding Sterols and Stanols: Natural Allies Against Cholesterol
Before diving into which drinks contain them, it’s essential to understand what sterols and stanols are—and why they’re worth your attention.
What Are Phytosterols and Phytostanols?
Phytosterols (also called plant sterols) and phytostanols (plant stanols) are compounds naturally found in plant cell membranes. Structurally similar to cholesterol, they compete with cholesterol during absorption in the intestines, effectively blocking some dietary cholesterol from entering the bloodstream.
There are several types of phytosterols, including:
- Beta-sitosterol
- Campesterol
- Stigmasterol
Phytostanols are hydrogenated forms of phytosterols and are even more effective at lowering LDL cholesterol because they’re less absorbable by the body.
How Do They Work?
When you consume foods or drinks containing sterols and stanols, they interfere with the absorption of cholesterol in your small intestine. Studies show that consuming 2 grams of plant sterols or stanols per day can reduce LDL cholesterol levels by 8% to 15%. This modest reduction can significantly lower the risk of heart disease over time.
The mechanism is simple: sterols and stanols mimic cholesterol’s structure. They bind to the same receptors in the gut that absorb cholesterol, essentially “crowding out” harmful cholesterol and promoting its expulsion from the body.
Why Are They Important for Heart Health?
High levels of LDL cholesterol contribute to plaque buildup in arteries, a condition known as atherosclerosis. This increases the risk of heart attacks and strokes. Regular intake of sterols and stanols doesn’t eliminate cholesterol but significantly reduces its levels, making them a valuable dietary tool for cardiovascular prevention.
Unlike medications, sterols and stanols have minimal side effects and are widely regarded as safe when consumed in recommended amounts.
What Drink Has Sterols and Stanols? A Look at Fortified Beverages
While sterols are naturally present in small amounts in plant-based foods like nuts, seeds, and vegetable oils, they are rarely found in high enough amounts in unfortified drinks. That’s where fortified beverages come into play. These are specially developed drinks that include added plant sterols or stanols to help consumers meet the recommended daily intake.
1. Heart-Healthy Orange Juice
One of the most popular and accessible drinks with sterols and stanols is fortified orange juice. Brands like Minute Maid Heart Wise and Benecol® offer orange juice products enriched with plant sterols.
These juices typically contain about 0.4 to 1.0 grams of plant sterols per serving, meaning drinking 2 to 3 servings a day can help you reach the recommended 2 grams.
Benefits of Sterol-Fortified Orange Juice:
– Promotes heart health with every glass
– Tastes like regular orange juice
– Easy to incorporate into breakfast or as a mid-day snack
– Often enriched with vitamin C and other antioxidants
A 2004 study published in the American Journal of Clinical Nutrition found that participants who drank sterol-fortified orange juice twice daily for four weeks experienced an average 6.5% reduction in LDL cholesterol.
2. Plant Sterol-Enriched Smoothies and Functional Drinks
Some nutritional supplement companies have introduced smoothies and functional beverages fortified with plant stanols. These drinks are often marketed as meal replacements or health boosters for individuals aiming to lower cholesterol naturally.
Brands like Benecol Smart Squeeze and Nature’s Sunshine Cholesterol Health Drink Mix offer ready-to-drink or mixable smoothies with added plant stanols.
These drinks combine sterols/stanols with protein, fiber, and vitamins, making them ideal for people who want to manage cholesterol while supporting overall nutrition.
3. Functional Milk Alternatives
Plant-based milks such as soy milk, almond milk, and oat milk are being fortified to include sterols and stanols. These alternatives are perfect for lactose-intolerant individuals or those on a dairy-free diet.
For example:
– Soy milk enriched with sterols may offer dual benefits: soy protein is known to support heart health, and when combined with sterols, the effect is enhanced.
– Oat-based beverages naturally contain beta-glucans (which support cholesterol reduction) and can be combined with sterols for an even greater impact.
4. Vegetable Juice Blends
Some specialty vegetable juices now include plant sterols as additives. These drinks are marketed toward heart-conscious adults and often feature blends of tomatoes, carrots, celery, and beets—already rich in antioxidants—now enhanced with cholesterol-lowering compounds.
While less common than orange juice options, they offer an alternative for those looking to reduce sugar intake while gaining the benefits of sterols.
Top Brands Offering Sterol-Fortified Drinks
Several global brands have made it easier than ever to consume sterols and stanols through convenient, tasty beverages.
Benecol® Beverages
One of the leaders in the heart-health space, Benecol® offers a range of beverages enriched with plant stanols. Their Benecol Smart Squeeze drink contains 2 grams of plant stanols per bottle—the full daily recommended amount—making it one of the most effective functional drinks on the market.
Available in flavors like berry, lemon-lime, and mango, Benecol drinks are low in calories and sugars, making them suitable for daily use.
Minute Maid Heart Wise Orange Juice
This product from Coca-Cola’s Minute Maid line was one of the first mass-market sterol-fortified juices. It contains 1 gram of plant sterols per 8-ounce serving, and drinking two servings per day helps lower LDL cholesterol.
The juice is pasteurized and retains a fresh, fruity taste without artificial additives.
McNeil Nutritionals’ Corowise™-Fortified Drinks
Corowise™ is a trademarked plant sterol complex used by various food and beverage manufacturers. Drinks that use Corowise™ as an ingredient list it on the label and typically contain concentrated doses of phytosterols.
These products are available in ready-to-drink formats and are often part of heart health collections in grocery stores.
Do Natural Drinks Contain Sterols and Stanols?
While fortified drinks are the most effective source, it’s worth exploring whether everyday beverages naturally contain these compounds.
Natural Sources of Sterols in Drinks
In their natural form, beverages are not rich in sterols and stanols. The average drink—like coffee, tea, soda, or unfortified juice—contains negligible amounts. However, plant-based drinks made from whole foods can offer trace quantities:
– Unfiltered soy milk: Contains about 30–40 mg of phytosterols per cup
– Homemade nut milk (e.g., almond or cashew): May contain small amounts due to nut content
– Wheat germ juice or sprout-based drinks: Rare but can have modest sterol levels
However, these natural sources fall far short of the 2,000 mg (2 grams) recommended for cholesterol-lowering effects.
Why Fortification Is Necessary
Humans do not produce phytosterols, and natural dietary intake is typically only around 150 to 300 mg per day—well below the therapeutic threshold. Fortification allows manufacturers to concentrate sterols and stanols in a palatable, convenient format.
Thanks to modern food science, sterols can be extracted from vegetable oils (like soy or corn) and added to drinks without altering taste, texture, or shelf life.
How to Choose the Right Sterol-Enriched Drink
With several options available, how do you decide which sterol-fortified drink is right for you?
Check the Label for Active Ingredients
Always read the nutrition facts panel and ingredient list. Look for:
– “Plant sterols” or “plant stanols”
– “Phytosterols”
– “Sterol esters”
– “Stanol esters”
The amount should be listed—aim for at least 0.8 to 1 gram per serving, with a goal of 2 grams per day.
Consider Sugar and Calorie Content
Some fortified juices are high in natural sugars. While not inherently bad, individuals with diabetes or metabolic concerns should opt for low-sugar or sugar-free versions.
Compare options:
| Drink | Plant Sterols/Stanols (per serving) | Sugar (g) | Calories |
|---|---|---|---|
| Benecol Smart Squeeze | 2.0 g (stanols) | 4 g | 60 |
| Minute Maid Heart Wise (8 oz) | 1.0 g (sterols) | 24 g | 110 |
| Soy Milk (unfortified, 1 cup) | 0.04 g | 7 g | 80 |
| Oat Drink with Sterols (fortified) | 0.8 g | 10 g | 90 |
From this comparison, you can see that Benecol’s single-serving drink provides the full recommended dose with low sugar, making it an excellent choice for daily use.
Choose a Flavor You Enjoy
Compliance is key. If you don’t like the taste, you won’t drink it regularly. Try different flavors—citrus, berry, tropical—to find one that fits your preferences.
Look for FDA-Approved Health Claims
In the U.S., the FDA allows food and drink manufacturers to make cholesterol-lowering claims if their product contains at least 0.65 grams of plant sterol esters per serving, consumed twice daily with meals.
These claims are backed by science and signal that the product meets regulatory standards.
How to Incorporate Sterol-Rich Drinks Into Your Daily Routine
Consistency is vital when using sterol-fortified drinks for heart health. Here’s how to integrate them effectively:
1. Make It Part of Breakfast
Start your day with a glass of sterol-enriched orange juice alongside your breakfast. The fat content in your morning meal helps improve sterol absorption, making this the optimal time to consume them.
2. Replace Sugary Snacks
Instead of reaching for a soda or sweetened tea, opt for a fortified functional drink. It satisfies your thirst while actively supporting your cardiovascular health.
3. Pair With Meals
Sterols and stanols are best absorbed when taken with food, especially meals containing some fat. Consuming a sterol-fortified drink with lunch or dinner maximizes its effectiveness.
Avoid taking them on an empty stomach, as this reduces their cholesterol-blocking potential.
4. Track Your Intake
Use a nutrition journal or app to log your daily sterol/stanol intake. Since the goal is 2 grams per day, ensure you don’t overdose (which offers no added benefit) or fall short.
Beyond Drinks: Other Dietary Sources of Sterols and Stanols
While drinks offer convenience, other foods are also fortified with these beneficial compounds.
Foods That Contain Sterols and Stanols:
– Margarines and spreads (e.g., Benecol, Promise Active)
– Yogurt drinks and dairy alternatives
– Granola bars and cereals
– Cooking oils and salad dressings
These can be combined with sterol-enriched beverages for a comprehensive cholesterol-lowering diet.
The Power of a Holistic Approach
Drinks alone aren’t a magic bullet. For maximum benefit, pair sterol consumption with:
- A diet rich in fruits, vegetables, and whole grains
- Regular exercise (at least 150 minutes per week)
- Reduced intake of saturated and trans fats
- Smoking cessation and limited alcohol use
The combination of these habits with sterol-fortified beverages can significantly improve heart health outcomes.
Are Sterol-Fortified Drinks Safe? What Science Says
Generally, sterols and stanols are considered safe for most adults. However, there are a few considerations:
Potential Side Effects
– May reduce absorption of fat-soluble vitamins (A, D, E, K) if consumed excessively
– Not recommended for pregnant or nursing women without medical advice
– Not suitable for children under 5, as cholesterol is essential for growth and development
To mitigate vitamin depletion, ensure a varied diet rich in colorful fruits and vegetables.
Drug Interactions?
No major drug interactions have been reported. However, if you’re on cholesterol medication (like statins), consult your doctor before combining with sterol-enriched products—though many studies show they can be used synergistically.
Regulatory Approval
The European Food Safety Authority (EFSA) and the U.S. Food and Drug Administration (FDA) both recognize the cholesterol-lowering effects of plant sterols and stanols. Products making health claims must meet strict labeling guidelines.
The Future of Functional Beverages: Innovation in Heart Health
The market for functional drinks is growing rapidly. Innovations include:
– Zero-sugar sterol beverages for diabetics
– Plant-based, eco-friendly packaging
– Multi-nutrient drinks combining sterols with omega-3s, fiber, or probiotics
Companies are also researching ways to naturally increase sterol content in crops through biofortification, potentially leading to non-fortified drinks with higher inherent benefits in the future.
Conclusion: Yes, Drinks Can Help Lower Cholesterol—Here’s How
So, what drink has sterols and stanols? The answer is clear: specially fortified beverages like heart-healthy orange juice, functional smoothies, enriched plant milks, and vegetable juice blends are excellent sources.
Among them, Benecol Smart Squeeze and Minute Maid Heart Wise stand out for their proven efficacy, convenience, and palatability. By consuming about 2 grams of sterols or stanols daily through drinks, you can achieve meaningful reductions in LDL cholesterol—without drastic lifestyle changes.
While natural beverages contain only trace amounts, fortified options bridge the gap between diet and therapy, offering a science-backed, tasty way to support your heart.
By making informed choices, reading labels, and integrating these drinks into a balanced lifestyle, you’re not just drinking juice—you’re investing in long-term cardiovascular wellness. So the next time you pour yourself a glass of orange juice, make sure it’s one that gives back more than just flavor. Choose a drink that actively protects your heart.
What are plant sterols and stanols, and how do they help lower cholesterol?
Plant sterols and stanols are naturally occurring compounds found in small amounts in various plant-based foods such as nuts, seeds, whole grains, legumes, and vegetable oils. Chemically similar to cholesterol, they work by competing with dietary cholesterol for absorption in the digestive tract. When consumed, they block some of the cholesterol from being absorbed, leading to reduced levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.
Regular consumption of plant sterols and stanols has been shown in clinical studies to lower LDL cholesterol by about 5% to 15% when combined with a heart-healthy diet. Because high LDL cholesterol is a major risk factor for heart disease, incorporating these compounds into your diet can contribute to better cardiovascular health. However, they do not significantly affect high-density lipoprotein (HDL) cholesterol or triglyceride levels, so a balanced dietary approach is still essential.
Which types of beverages contain added plant sterols and stanols?
Beverages fortified with plant sterols and stanols include certain brands of orange juice, soy milk, functional fruit smoothies, and dairy alternatives such as yogurt-based drinks. These products are specially formulated to deliver a daily dose of 1.5 to 2 grams of sterols or stanols, which is the amount recommended by health authorities like the FDA and the American Heart Association for cholesterol-lowering effects.
Popular examples include Benecol® Smart Squeezed Orange Juice and Minute Maid Premium Heart Wise, both of which are enriched with plant sterols. These beverages are designed to fit easily into daily routines, offering a convenient way to support heart health without major dietary changes. Always check the nutrition label to confirm sterol or stanol content and ensure the product is part of an overall cholesterol-conscious eating pattern.
Can natural beverages like fruit juice lower cholesterol without added sterols?
While natural fruit juices like orange, grapefruit, or pomegranate juice contain beneficial nutrients—such as vitamin C, antioxidants, and flavonoids—they typically do not have enough naturally occurring plant sterols and stanols to significantly impact cholesterol levels. The concentration of these compounds in unfortified juices is too low to produce measurable reductions in LDL cholesterol on their own.
However, some fruit juices may still benefit heart health indirectly by replacing less healthy beverage options like sugary sodas. Pomegranate juice, for instance, has been studied for its potential to improve artery function and reduce oxidative stress. When paired with a diet rich in fiber, healthy fats, and other plant-based nutrients, natural juices can be part of a cardiovascular-supportive lifestyle, though they shouldn’t be relied upon as a primary cholesterol-lowering strategy.
How much of a sterol- or stanol-fortified beverage should I drink daily?
For optimal cholesterol-lowering benefits, it’s recommended to consume about 2 grams of plant sterols or stanols per day, ideally with meals. Most fortified beverages contain approximately 0.5 to 1 gram per serving, so you may need to drink 2 to 3 servings spread throughout the day, preferably with meals that contain some fat to enhance absorption.
It’s important not to exceed the recommended daily intake, as consuming more than 3 grams per day does not provide additional benefits and may interfere with the absorption of fat-soluble vitamins like A, D, E, and K. Always follow the serving instructions on the product label and consult a healthcare provider if you’re managing cholesterol with medication or have other medical conditions.
Are sterol- and stanol-fortified drinks safe for everyone?
For most adults, drinking beverages fortified with plant sterols and stanols is safe and well-tolerated. These compounds are not absorbed well by the body, so they pass through the digestive system with minimal systemic effects. The FDA recognizes sterol- and stanol-enriched foods and drinks as generally safe when consumed as part of a balanced diet.
However, these products are not recommended for children, pregnant women, or breastfeeding mothers, as their cholesterol needs are different and the long-term effects of regular consumption in these groups haven’t been thoroughly studied. Individuals with sitosterolemia, a rare genetic disorder that causes excessive absorption of plant sterols, should also avoid these beverages. As with any dietary change, it’s wise to discuss with a healthcare professional if you have underlying health conditions.
Do sterol- and stanol-fortified beverages replace the need for cholesterol medications?
No, sterol- and stanol-fortified beverages should not be viewed as a replacement for prescribed cholesterol-lowering medications such as statins. Instead, they are best used as a complementary strategy within a broader heart-healthy lifestyle that includes a balanced diet, regular physical activity, and appropriate medical treatment when needed.
While these drinks can modestly reduce LDL cholesterol, their effect is generally not strong enough to achieve target levels in individuals with high cholesterol or existing cardiovascular disease. They work best when combined with other interventions. Always follow your doctor’s recommendations regarding medication and use functional beverages as a supportive tool, not a substitute for proven medical therapies.
Can I get enough sterols and stanols from regular foods instead of fortified drinks?
It is possible to obtain plant sterols and stanols from whole foods such as whole grains, nuts, seeds, legumes, and vegetable oils, but the amounts are relatively small—typically less than 0.5 grams per day in a standard Western diet. To reach the recommended 2 grams per day for cholesterol reduction, you would need to consume very large quantities of these foods, which may not be practical or calorie-appropriate for many people.
This is where fortified beverages offer a significant advantage—they deliver a concentrated, convenient dose without requiring drastic dietary changes. For individuals looking to actively lower their cholesterol, combining fortified drinks with sterol-rich whole foods can enhance overall intake while supporting a varied and nutritious diet. However, the fortified drink should complement, not replace, other healthy dietary choices.