Sesame seeds add a nutty taste and a delicate crunch to all sorts of dishes, from salads to pastries. Rich in essential nutrients and potent plant compounds, sesame seeds are considered one of the healthiest seeds out there.

But one thing stands out from their long list of nutritional benefits and medicinal properties: their effect on cholesterol.

Sesame seeds: Health benefits and medicinal uses

Sesame seeds come from the sesame plant (Sesamum indicum), an annual plant endemic to India and Africa. It is considered the oldest oilseed crop in human history. Today, sesame plants are cultivated around the globe, mostly because of the seeds’ reported health benefits.

But if you think sesame seeds are just another health fad, think again. The seeds have been used for centuries in ancient forms of medicine, including traditional Chinese medicine and Ayurveda, a traditional Indian system of medicine.

From skin infections to baldness, sesame seeds have been used to treat a range of ailments and health conditions all thanks to their incredible nutrient profile rich in protein, manganese, unsaturated fats, fiber, vitamin E and other antioxidants.

Sesame seeds affect cholesterol

Studies suggest that the rich unsaturated fat content of sesame seeds might be behind their heart-healthy benefits. These fats, in particular, help reduce cholesterol and improve the lipid profiles of people at risk of heart disease due to high cholesterol levels.

Sesame seeds’ positive effects on cholesterol can also be attributed to certain compounds, namely sesamin, alpha-linolenic acid and soluble fiber.

Sesamin, a plant lignan, has been found to inhibit the absorption of cholesterol in the gastrointestinal tract, thus leading to reduced cholesterol levels in the bloodstream.

On the other hand, the omega-3 fatty acid called alpha-linolenic acid (ALA) acts just like the omega-3s found in fish oil in that it helps reduce the amount of triglyceride in the blood. ALA has also been found to increase levels of high-density lipoprotein (HDL) or good cholesterol.

Soluble fiber also acts much like sesamin in that it inhibits the absorption of too much cholesterol into the bloodstream.

Together, these three compounds contribute to sesame seeds’ positive effects on cholesterol, thereby greatly reducing the risk of heart disease, heart attack and other cardiovascular disease-related complications.

Eating sesame seeds as part of a balanced diet

Eating sesame seeds alone isn’t enough to load up on heart-healthy nutrients and plant compounds, so it’s important to incorporate them into a balanced diet.

Rich in high-quality protein, soluble fiber and healthy, unsaturated fats, sesame seeds are a valuable (and versatile) addition to salads, meat dishes, soups and many more.

To incorporate these heart-healthy seeds into a balanced diet:

• Sprinkle them over homemade bread and muffins – Mix sesame seeds into the dough itself, or sprinkle them over pastries as a finishing touch.
• Toss them into salads – Adding a handful of sesame seeds into a plain old potato salad or a classic green salad introduces a unique nuttiness that elevates the flavor of the vegetables.
• Add them to a trail mix – Build a healthy trail mix using sesame seeds, oats, almonds and other equally healthy seeds like chia seeds and flaxseeds.
• Spinkle them over snacks and appetizers – Don’t be afraid to sprinkle them on sides and appetizers like soups, spring rolls and roasted vegetables.
• Use sesame oil in cooking – Instead of using vegetable oil, opt for healthier oils like sesame oil in cooking.

Other foods that help reduce cholesterol

Besides sesame seeds, there are also other nutrient-dense foods that help reduce cholesterol for better heart health. These include beans, apples, nuts, oats, green tea, grapefruit and grapes.

Like sesame seeds, these foods are also rich in antioxidants, heart-healthy nutrients and beneficial plant compounds that guard against high cholesterol, inflammation and other biomarkers of heart disease and its complications.

Sesame seeds are just one of the many superfoods that support heart health by reducing cholesterol. Make sure to eat them as part of a balanced diet to reap their nutritional and heart-healthy benefits.

Sources: 

VeryWellHealth.com

EverydayHealth.com