Spices That Lower Bad Cholesterol (and How to Use Them in Your Cooking)

55. Nutmeg Mace: The Myristicin Metabolic Modulator

Mace is the lacy, reddish covering (aril) of the nutmeg seed, but it offers a distinctly different flavor and health profile than the nutmeg kernel itself. Mace contains high concentrations of myristicin and macelignan, compounds studied for their ability to activate specific receptors (PPARs) that regulate glucose metabolism and fat storage. By improving insulin sensitivity and lipid metabolism, mace helps prevent the high blood sugar spikes that often accompany—and worsen—high cholesterol issues. Its flavor is sweeter, lighter, and more delicate than nutmeg, making it perfect for savory cream sauces, seafood dishes, or fruit desserts where a subtle, metabolic-boosting spice is desired.

56. Sesame Oil (Sesamin and Sesamolin Lignans)

Sesame oil, widely used as a finishing oil for its deep, nutty aroma, is rich in unique compounds called lignans, primarily sesamin and sesamolin. These lignans are powerful cholesterol allies. Studies suggest they work by two primary mechanisms: inhibiting cholesterol absorption in the intestines and modulating the liver's production of cholesterol. Specifically, sesamin is shown to increase the efficiency of the liver's fatty acid oxidation. Use a small drizzle of toasted sesame oil after cooking (as high heat can degrade the lignans) on stir-fries, noodle dishes, or vegetables. This quick, flavorful addition takes only seconds and provides a highly concentrated dose of these heart-protective lignans