Your Need for Seeds

Sesame seeds aren't just for the birds. They help fight high cholesterol, too.

Tiny. Rich. Nutty. Birds love 'em. People, too. But many people don't know about their one-two nutritional punch: (1) Sesame seeds lower cholesterol by keeping your intestines from absorbing the stuff. (2) The seeds contain a powerful antioxidant that may play a role in blocking cancer. Sprinkle them liberally over steamed veggies, salads, and stir-fries.

Although the cholesterol-lowering effects of sesame seeds are similar to those of flaxseed, flaxseed oil lacks an antioxidant known as lignan, which is found in both sesame seeds and sesame oil. In a study that showed sesame's anticholesterol power, the high-fiber seeds were part of people's daily diet.

But that doesn't mean you need to start buying sesame seeds by the pound. You also can cook with the oil and experiment with tahini, a paste made from sesame seeds (it's found in the ethnic-food section in many groceries) that's delicious mixed into salad dressings, pasta dishes, rice, and Asian noodles. Then there's hummus, a chickpea puree that's made with tahini. It's great when spread on pita bread and whole-wheat crackers or used as a dip for fresh vegetables. And don't forget sesame bagels, sesame biscotti, and sesame chicken salad.