What Happens to Your Cholesterol When You Eat Sesame Seeds Regularly

Sesame seeds are full of nutrients like protein, magnesium, fiber, calcium, and vitamin E. They are also known to have heart-healthy benefits. Some studies suggest that consuming sesame seeds may help lower your cholesterol and triglyceride levels.

What the Research Shows

Clinical studies have shown that sesame seeds and their ingredients can lower total cholesterol, LDL (“bad”) cholesterol, and triglyceride levels. These cholesterol-lowering ingredients include:

• Sesamin: Studies have shown that this plant compound can help block the absorption of cholesterol from the small intestine, as well as lower the activity of the enzyme HMG CoA reductase, which is involved in making cholesterol in the body. One study showed that 3.6 mg of sesamin lowered LDL by 16% and total cholesterol levels by 8% after two months.
• Alpha-linoleic acid: Also known as ALA, this and other omega-3 fats have been shown to help lower triglyceride levels. Studies looking at consuming 3.5 to 4.5 grams of sesame oil a day for up to two months have shown promising results in lowering triglycerides, LDL, and total cholesterol levels, and also slightly increasing HDL levels.
• Soluble fiber: Foods high in soluble fiber can help lower LDL cholesterol levels in the blood by preventing the absorption of cholesterol into the bloodstream.

A few studies have examined the effect of sesame seeds on lipid levels, but the results have been mixed. Most of these studies included people who already had high cholesterol and/or high triglyceride levels. Because sesame seeds are high in fat, many studies replaced calories normally consumed in the diet with sesame seeds instead of adding them to their daily diet.

In some studies, sesame seeds did not appear to have a significant effect on total cholesterol and lipid levels. Only some studies showed a slightly positive effect on HDL (“good”) cholesterol and triglycerides, but these effects were insignificant.

More studies are needed to understand the true impact of sesame seeds on cholesterol levels.

How to Add Sesame Seeds to Your Diet

There are many ways to include sesame seeds and their oils in a healthy diet, including:

• Adding sesame seeds to baking whole-grain bread and muffins
• Tossing in a spoonful of seeds on top of your salad
• Mixing your sesame seeds with granola, nuts, and other seeds as a snack
• Sprinkling sesame seeds on top of your favorite entrees
• Using sesame oil in your cooking for lightly sautéing foods

Even though sesame seeds are high in healthy fats, they can also be high in calories, especially if you consume a lot of them. If you want to include sesame seeds in your cholesterol-lowering diet, make sure to keep track of how much you add to your foods.