The health benefits of sesame seeds have been known for centuries. Sesame seeds, as well as the ingredients found in the seed, have also been studied in the treatment of diabetes, certain bowel diseases, and high blood pressure.
Some studies also suggest that consuming sesame seeds may be able to help to lower your cholesterol and triglyceride levels. It is rich in mono and polyunsaturated acids (PUFAs) – the good kind of fat that cuts cholesterol, and also low in saturated fats, the kind of fat that’s bad for you.
A study has shown that sesame seed supplementation decreased LDL and lipid peroxidation, and increased antioxidant status in hyperlipidemic patients.(1)
How Sesame Affect Your Cholesterol?
Sesame seeds contain a lot of healthy ingredients that have been shown to affect cholesterol and triglyceride levels in studies, which are as follows:
Studies have shown that sesamin in sesame seeds, the effective plant lignan can help to block the absorption of cholesterol from the small intestine and lower the activity of the enzyme HMG-CoA reductase, which is involved in making cholesterol in the body.
A study has confirmed that ingestion of sesamin and Vitamin-E synergistically reduced the concentration of blood cholesterol in rats given a high-cholesterol diet. (2)
Another study has shown that sesame is the main source of clinically important antioxidant lignans such as sesamin, sesamolin, sesaminol and sesamol. These lignans exhibit anti-hypertensive, anti-cancerous and hypocholesterolemic activities.(3)
Alpha-Linoleic Acid (ALA)
ALA and omega-3 fatty acid have been shown to help in lowering the triglyceride levels.
Studies have shown that consuming 3.5 grams 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.
Foods high in soluble fibres, can help to lower LDL cholesterol levels in the blood by preventing absorption of cholesterol into the bloodstream.
(Also read –> Are Watermelon Seeds Healthy?)