Is Sesame Oil Bad for High Cholesterol? (Expert Answer)

Short Answer: Sesame oil is good for high cholesterol. Because it has unsaturated fats, antioxidants, and phytosterols, and they can lower your LDL cholesterol, increase your HDL cholesterol, and protect your blood vessels.

High cholesterol is a condition that affects your blood vessels and heart.

In high cholesterol, your body produces too much of a waxy substance called cholesterol, which can stick to the walls of your arteries and form plaques.

This can lead to various health problems, such as heart attack, stroke, and peripheral artery disease.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume unsaturated fat rich foods like olive oil, avocados, and fatty fish, and avoid saturated fat and trans fat rich foods like butter, cheese, and processed meats.

Now, sesame oil is an edible vegetable oil made from sesame seeds.

It is used as a cooking oil and a flavor enhancer in many cuisines, especially Asian dishes.

Sesame oil is good for high cholesterol because it contains unsaturated fats, antioxidants, and phytosterols.

These are beneficial ingredients that can lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol.

One tablespoon (14 grams) of sesame oil can give you 5.5 grams of monounsaturated fat, 5.9 grams of polyunsaturated fat, 0.9 grams of saturated fat, and 0.4 grams of phytosterols (about 1% of your daily needs).

Monounsaturated fat and polyunsaturated fat can lower your LDL cholesterol and triglycerides, and increase your HDL cholesterol.

This can improve your blood flow and reduce your risk of heart disease and stroke.

Antioxidants can protect your cells from free radical damage and inflammation, which can contribute to plaque formation and artery hardening.

Phytosterols are plant compounds that resemble cholesterol in structure.

They can block the absorption of cholesterol in your intestines and lower your LDL cholesterol levels.

Furthermore, sesame oil is a plant-based oil and plant-based oils are good for high cholesterol.

Because, they do not contain cholesterol or trans fats, which can raise your LDL cholesterol and lower your HDL cholesterol.

You can eat up to two tablespoons (28 grams) of sesame oil per day safely.

More than that can cause weight gain and excess calorie intake, which can negatively affect your cholesterol levels and heart health.

Also, you shouldn’t eat sesame oil if you have a sesame allergy to prevent anaphylaxis, a severe allergic reaction.

Because, sesame oil may contain traces of sesame proteins that can trigger your immune system.

You can buy fresh sesame oil in your local market or can order it from online.

Always choose cold-pressed, unrefined, and organic sesame oil.

Because, it retains more of its nutrients, flavor, and aroma than refined or solvent-extracted sesame oil.

You can store it in a cool, dark, and dry place for up to six months, or in the refrigerator for up to one year.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.

I always recommend my high cholesterol patients to follow a cholesterol-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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