Is tahini ok to eat if you have high cholesterol?

December 6, 2025 •

3 min read

According to a study published in the journal Nutrition Research, subjects consuming 40 grams of tahini per day saw their total and LDL ('bad') cholesterol levels decrease significantly over four weeks. The answer to whether tahini is ok to eat if you have high cholesterol is a resounding yes, provided it's consumed in moderation as part of a balanced diet. Made from ground sesame seeds, tahini is packed with heart-healthy unsaturated fats, fiber, and potent antioxidants that actively work to reduce risk factors for heart disease.

Quick Summary

Tahini is made from ground sesame seeds, containing healthy fats and antioxidants that can help lower total and LDL cholesterol. Portion control is essential due to its calorie density, but it is a beneficial addition to a heart-healthy diet. Natural tahini is best for avoiding unnecessary additives. Always consult a healthcare provider for personalized dietary recommendations, especially if you are on medication.

Key Points

Moderation is key: While beneficial, tahini is calorie-dense, so it should be consumed in controlled portions as part of a balanced diet.
Rich in healthy fats: Tahini contains monounsaturated and polyunsaturated fats that help lower harmful LDL cholesterol.
Contains powerful phytosterols: These plant compounds in tahini block cholesterol absorption in the intestines.
Packed with antioxidants: Lignans like sesamin and sesamol protect cells from damage and may inhibit cholesterol production.
Supports heart health: The combination of fiber, healthy fats, and antioxidants helps reduce risk factors for heart disease.
Versatile culinary ingredient: Tahini can be used in dips, dressings, sauces, and smoothies to enhance flavor and boost nutrition.
Best to choose natural options: Opt for natural, un-hulled tahini to avoid unnecessary additives, sugar, or sodium.
Consult a professional: For individuals with existing conditions or on medication, it is important to consult a doctor or dietitian before making major dietary changes.

The Cholesterol-Lowering Power of Tahini

Tahini is a nutrient-dense paste made from ground sesame seeds that offers several compounds beneficial for heart health and cholesterol management. While it is calorie-dense and contains a significant amount of fat, the type of fat is key: it is rich in monounsaturated and polyunsaturated fatty acids, which have been shown to help lower harmful cholesterol levels and reduce the risk of heart disease.

Phytosterols: A Natural Barrier Against Cholesterol

One of the most powerful components in tahini for cholesterol control is phytosterols. These are plant-based compounds that have a similar structure to cholesterol and compete with it for absorption in the intestines. This process effectively blocks some of the cholesterol from entering your bloodstream, thus contributing to lower blood cholesterol levels. Research has identified sesame seeds as having one of the highest total phytosterol contents among commonly consumed nuts and seeds.

Lignans: Antioxidants that Protect Your Heart

Sesame seeds, and therefore tahini, are rich in a specific type of antioxidant called lignans, particularly sesamin and sesamol. These potent antioxidants help protect the body's cells from damage caused by free radicals and oxidative stress, which can contribute to the development of heart disease. Studies suggest that these lignans may inhibit the production of cholesterol in the body and block its absorption from food.

Fiber: Aiding Digestion and Heart Health

Tahini provides dietary fiber, which plays a crucial role in maintaining heart health. Soluble fiber binds to cholesterol in the digestive system, preventing it from being absorbed into the bloodstream and assisting in its removal from the body. This contributes to lower levels of LDL (low-density lipoprotein), often referred to as "bad" cholesterol.

Unsaturated Fats: The Good Kind of Fat

Tahini is high in both monounsaturated and polyunsaturated fats, which are considered healthy fats.

Monounsaturated Fats: These fats, like those found in olive oil and avocados, can help reduce LDL cholesterol levels in your blood, lowering your risk of heart disease and stroke.
Polyunsaturated Fats: These include essential fatty acids like omega-6, which are also vital for heart health.

Incorporating Tahini Into a Low-Cholesterol Diet

Including tahini in your diet is simple and delicious, but portion control is essential due to its caloric density. Here are some ideas:

Make Healthy Dressings: Whisk tahini with lemon juice, garlic, and water to create a creamy, cholesterol-friendly dressing for salads or roasted vegetables.
Use as a Dip: Enjoy it as a savory dip for whole-grain pita bread or fresh vegetables like carrots and cucumbers.
Blend into Smoothies: Add a tablespoon to your morning smoothie for a creamy texture and nutty flavor.
Substitute for Butter: Spread a thin layer on toast instead of butter for a heart-healthy alternative.

Comparison of Tahini and Other Spreads for High Cholesterol


Feature	Tahini	Peanut Butter (Natural)	Butter	Margarine (with Hydrogenated Oils)
Healthy Fats (MUFA/PUFA)	High	High	Low	Low to Moderate
Saturated Fat	Low	Moderate	Very High	Variable (often high)
Cholesterol	Zero	Zero	Very High	Zero
Phytosterols	Very High	Moderate	Zero	Variable (if fortified)
Sodium	Low	Variable	High	Variable (often high)
Additives	Typically minimal	May have additives	Minimal	Many additives

Navigating Tahini and Cholesterol with Care

While tahini offers significant health benefits, remember that moderation is key. A balanced diet rich in fruits, vegetables, and whole grains is crucial for managing high cholesterol. It is always wise to consult with a healthcare provider or a registered dietitian before making significant changes to your diet, especially if you are taking cholesterol-lowering medication. The natural compounds in tahini, such as lignans and phytosterols, offer a powerful, heart-healthy addition to your eating plan, so you can enjoy this delicious paste without concern when consumed thoughtfully.

Frequently Asked Questions

Yes, tahini can help lower LDL cholesterol. It contains healthy unsaturated fats, fiber, and plant compounds called phytosterols and lignans that all work to reduce cholesterol absorption and production in the body.

Moderation is key, as tahini is high in calories. A serving of one to two tablespoons is a good guideline. A balanced diet rich in fruits, vegetables, and whole grains should always be the priority, with tahini as a healthy addition.

While natural peanut butter also contains healthy fats, tahini generally contains a higher concentration of phytosterols, which are particularly effective at blocking cholesterol absorption. Additionally, many peanut butter brands contain added sugar and trans fats, which are harmful to cholesterol levels. Choosing a natural, additive-free version of either is best.

Yes, the nutrients in tahini can also help lower blood pressure. It is rich in magnesium and antioxidants, which contribute to the relaxation of blood vessels and reduced inflammation, both of which are beneficial for overall heart health.

Un-hulled tahini is made from the whole sesame seed and retains more fiber, calcium, and antioxidants, making it a slightly more nutritious option. For maximum health benefits related to cholesterol, un-hulled tahini is the superior choice, although hulled versions are still healthy.

No, tahini is a plant-based food and contains zero dietary cholesterol. The fat content is comprised of healthy unsaturated fats, and the paste itself is cholesterol-free.

Read the nutrition label. Look for tahini with a minimal ingredient list, ideally just ground sesame seeds. Avoid brands with added sugars, sodium, or hydrogenated oils, as these can negatively affect cholesterol levels and heart health.