Sesame oil can modestly improve your cholesterol profile. Clinical trials in people with high cholesterol show that regular sesame oil consumption significantly lowers LDL (“bad”) cholesterol, total cholesterol, and triglycerides. The effects are comparable to olive oil, and in some measures, sesame oil performed slightly better for LDL and triglyceride reduction. That said, the improvements are modest, and sesame oil works best as part of a broader dietary pattern rather than a standalone fix.
What Happens to Your Cholesterol Numbers
In a randomized clinical trial comparing sesame oil and olive oil in 48 patients with high cholesterol, sesame oil significantly reduced total cholesterol, LDL cholesterol, and triglycerides. HDL (“good”) cholesterol also increased, though that change wasn’t statistically significant. When the two oils were compared head to head, sesame oil showed a slightly stronger effect on LDL and triglycerides, though overall the difference between the oils was small enough that researchers concluded both are effective options.
A systematic review of multiple randomized controlled trials confirmed these general findings but added an important nuance: the cholesterol-lowering effect depends on how much you use. Doses above 30 grams per day (roughly two tablespoons) produced significant reductions in both LDL and total cholesterol. Lower doses still showed favorable trends, but the effects were less consistent across studies.
Why Sesame Oil Affects Cholesterol
Two things are working in sesame oil’s favor: its fat composition and a set of unique plant compounds called lignans.
About 83 to 84% of the fat in sesame oil is unsaturated. Roughly 37 to 47% is oleic acid (the same monounsaturated fat that makes olive oil famous), and another 37 to 44% is linoleic acid, a polyunsaturated fat. Only about 15 to 17% is saturated. Replacing saturated fats in your diet with unsaturated ones is one of the most reliable dietary strategies for lowering LDL cholesterol, and sesame oil’s fat profile makes it a strong candidate for that swap.
The lignans are what set sesame oil apart from other cooking oils. Sesamin, the most studied of these compounds, works through a dual mechanism. First, it reduces how much cholesterol your gut absorbs from food, increasing the amount that passes through as waste. Second, it slows down an enzyme in the liver that your body uses to manufacture cholesterol internally. Research published in the Journal of Lipid Research found that sesamin lowered both blood and liver cholesterol levels in animal models by blocking both of these pathways at once. That two-pronged action is unusual for a single food compound.
How Much to Use and for How Long
Clinical trials have used daily amounts ranging from about 4.5 grams (roughly a teaspoon) to 60 grams (about four tablespoons). The most common dose across studies was around 30 to 35 milliliters per day, which is about two tablespoons. Based on subgroup analyses, that 30-gram threshold appears to be the tipping point where LDL and total cholesterol reductions become statistically significant.
Two tablespoons of any oil adds about 240 calories to your day, so the key is replacement, not addition. Use sesame oil in place of butter, lard, or other saturated fats rather than pouring it on top of what you already eat. Otherwise you may improve your cholesterol ratio while gaining weight, which creates its own cardiovascular risks.
Study durations ranged from 4 to 10 weeks, with most running about 8 weeks. Interestingly, subgroup analyses comparing shorter and longer interventions didn’t find a clear difference in outcomes, meaning you may see changes within a month or so. But the evidence isn’t strong enough to pin down a precise timeline, and longer-term data is limited.
How Sesame Oil Compares to Olive Oil
If you already cook with olive oil and wonder whether switching would help, the honest answer is: probably not by much. The head-to-head trial found both oils improved cholesterol profiles. Sesame oil had a slight edge in LDL and triglyceride reduction, but the researchers ultimately concluded there was no statistically significant difference between the two. Both are high in unsaturated fats, and both contain antioxidant compounds (different ones) that may offer additional cardiovascular benefits. Choosing between them is more about flavor preference and how you cook than about one being clearly superior for cholesterol.
Cooking With Sesame Oil
Refined sesame oil has a smoke point of about 410°F, making it suitable for stir-frying, sautéing, and most high-heat cooking. Unrefined (sometimes labeled “toasted” or “dark”) sesame oil has a lower smoke point of around 350°F and a much stronger, nuttier flavor. It’s better used as a finishing oil, drizzled over dishes after cooking or stirred into dressings.
For cholesterol purposes, the refined version is more practical as an everyday cooking oil since you can use it in larger quantities without overpowering your food. The toasted variety works well in smaller amounts for flavor but won’t easily get you to the two-tablespoon daily range most studies used. A common approach is to use refined sesame oil as your main cooking fat and add a splash of toasted oil at the end for taste.
Who Should Be Cautious
Sesame is the ninth most common food allergen in the United States, affecting an estimated 0.1 to 0.24% of the population. Since 2023, sesame has been required on U.S. food labels as a major allergen. If you’ve never eaten sesame before and have other food allergies, start with a small amount.
Sesame oil is also calorie-dense, like all oils. If you’re managing both cholesterol and weight, measure what you use rather than pouring freely. The cholesterol benefits disappear quickly if excess calories lead to weight gain, which raises LDL on its own. For people already taking cholesterol-lowering medication, sesame oil is a reasonable dietary addition, but it’s not a replacement for prescribed treatment.