By Emma Clarke

 

LONDON, 10 Dec. - (ANA) - Cholesterol plays a crucial role in our overall health. It is essential for building cells and producing hormones, yet high levels of the wrong kind (LDL, or so-called "bad" cholesterol) can quietly put us at risk.

 

High levels cause one in five cardiovascular disease deaths in the UK, according to the British Heart Foundation. Despite the risks associated with high cholesterol, over half of UK adults are living with levels above national guidelines.

 

However, one small diet tweak could help. Often found in Indian and Middle Eastern cuisine, black cumin, also known as nigella seeds or kalonji, has been found to reduce cholesterol and, additionally, protect against the risk of heart disease.

 

A new clinical trail by the Osaka Metropolitan University in Japan found that participants who consumed 5g – roughly one tablespoon – of black cumin seed powder every day for eight weeks showed "significant reductions" in blood triglycerides (a type of blood fat the body uses for energy), LDL and total cholesterol levels. What's more, their levels of HDL ("good") cholesterol levels increased.

 

Such improvements have been linked with a lower risk of heart disease, heart problems and premature death.

 

"This study strongly suggests that black cumin seeds are useful as a functional food for preventing obesity and lifestyle-related diseases," Professor Kojima-Yuasa said. "It was so gratifying to see black cumin comprehensively demonstrate actual, demonstrable blood lipid-lowering effects in a human trial."

 

The seeds are found in the head of the nigella sativa plant, native to western Asia and eastern Europe, as well as parts of Africa, and have long been used in cooking and traditional medicine. They have a slightly oniony taste and are a popular ingredient in curries.

 

They also taste great sprinkled over roasted vegetables and stir fries or lightly toasted and used as a crunchy garnish for salads and soups. Some people even add them to their daily smoothie or bowl of porridge.

 

 

 

 

 

Studies have shown that black cumin is packed with antioxidants, which help protect your body fight off free radical cell damage.

2. Has anti-inflammatory effects

 

Black cumin has also been noted for its anti-inflammatory properties, which could help alleviate skin irritability and conditions such as psoriasis and acne, and may also aid in managing chronic conditions like asthma and promote wound healing.

 

 

 

Additional studies have shown that black cumin boosts significant antibacterial qualities. This could help boost the immune system and fight off diseases and viruses.

 

 

Black cumin seeds have previously been used to treat liver diseases, such as non-alcoholic fatty liver and chronic hepatitis C. While more evidence is needed to support this link, there has been no evidence to suggest that black cumin has worsened liver diseases during treatment.

 

 

 

Sometimes, when the stomach acid eats away at the protective layer of mucus that lines the stomach, ulcers are formed – and they can be incredibly painful.

 

A 2023 review found that trials based on animal research showed that nigella seeds could help preserve the stomach lining, and, therefore, prevent ulcers.

 

 

 

There has also been some research into the link between black cumin seeds and blood sugar levels, with a clinical review finding that the spice may improve both blood sugar and insulin levels during fasting and after a meal.   - (ANA) -

 

AB/ANA/10 December 2025 - - -