:max_bytes(150000):strip_icc()/GettyImages-1345368693-14d17220350e4da2b92bf22a6dcb9691.jpg?w=780&resize=780,470&ssl=1 "What happens to your cholesterol when you regularly eat sesame seeds")
Main to remember
- Eating sesame seeds can help reduce “bad” LDL cholesterol and triglycerides.
- Sesame seeds contain sesamine and omega-3 fats, which helps improve cholesterol levels.
- Other studies are necessary to understand the impact of sesame seeds on cholesterol levels.
Sesame seeds are full of nutrients such as proteins, magnesium, fibers, calcium and vitamin E. They are also known to have healthy advantages by the heart. Some studies suggest that consumption of sesame seeds can help reduce your cholesterol and triglyceride levels.
What research shows
Clinical studies have shown that sesame seeds and their ingredients can reduce total cholesterol, LDL cholesterol (“bad”) and triglyceride levels. These hypocholesterolic ingredients include:
- Sesamin: Studies have shown that this plant compound can help block the absorption of cholesterol of the small intestine, as well as to reduce the activity of the enzyme HMG Coa Reductase, which is involved in the manufacture of cholesterol in the body. A study showed that 3.6 mg of sesamine reduced LDL by 16% and total cholesterol rates by 8% after two months.
- Alpha-linoleic acid: Also known as ALA, this and other Omega-3 fats have proven to help reduce the levels of triglycerides. Studies to consume 3.5 to 4.5 grams of sesame oil per day for a period of up to two months have shown promising results in the decrease in triglycerides, LDL and total cholesterol levels, and also slightly increase HDL levels.
- Soluble fiber: Foods rich in soluble fibers can help reduce LDL cholesterol levels in the blood by preventing the absorption of cholesterol in the bloodstream.
Sesame seeds and their ingredients have also been studied in the treatment of diabetes, certain intestinal diseases and high blood pressure.
Some studies have examined the effect of sesame seeds on lipid levels, but the results were mixed. Most of these studies included people who already had high cholesterol levels and / or high triglycerides levels. Because sesame seeds are rich in fat, many studies have replaced calories normally consumed in food with sesame seeds instead of adding them to their daily diet.
In some studies, sesame seeds did not seem to have a significant effect on total cholesterol and lipid levels. Only certain studies have shown a slightly positive effect on cholesterol and triglycerides of HDL (“good”), but these effects were insignificant.
Other studies are necessary to understand the real 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:
- Add sesame seeds to cooking bread and whole grain muffins
- Mix in a spoonful of seeds on your salad
- Mix your sesame seeds with granola, nuts and other seeds like snack
- Sesame seed sprinking above your favorite dishes
- Use sesame oil in your cooking to slightly blow up food
Even if the sesame seeds are rich in healthy fats, they can also be rich in calories, especially if you consume a lot. If you want to include sesame seeds in your hyposolesterol diet, be sure to keep track of the quantity you add to your food.
