Can black sesame seeds lower cholesterol?
Aug 07, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Under normal circumstances, black sesame seeds may have a certain auxiliary effect in lowering cholesterol, but the effect is limited. They cannot solely rely on black sesame seeds to reduce cholesterol. Black sesame seeds can be ground and added to porridge, yogurt, or combined with other whole grains to make various food items. In daily life, reducing cholesterol requires maintaining an overall light diet and decreasing the intake of high-fat and high-cholesterol foods.
Generally speaking, black sesame seeds have a certain auxiliary effect in lowering cholesterol, but their effectiveness is limited. Black sesame seeds alone cannot be solely relied upon to reduce cholesterol levels. A detailed analysis is as follows:
Black sesame seeds contain components such as unsaturated fatty acids, dietary fiber, and plant sterols. Unsaturated fatty acids help regulate blood lipid levels, dietary fiber promotes intestinal motility and reduces cholesterol absorption, and plant sterols compete with cholesterol for absorption pathways. These components work together to a certain extent to assist in regulating cholesterol levels.
However, black sesame seeds themselves are high in fat. Excessive consumption may lead to excessive total caloric and fat intake, which could negatively affect cholesterol control. Therefore, it is important to control the quantity consumed to avoid excessive intake.
Black sesame seeds can be ground and added to porridge or yogurt, or combined with other whole grains to make various food items. In daily life, lowering cholesterol requires maintaining an overall light diet, reducing intake of high-fat and high-cholesterol foods, and incorporating moderate physical activities, such as brisk walking or jogging, to better maintain stable blood lipid levels.
