Ground chickpeas, sesame paste, olive oil, garlic, lemon juice, parsley and spices combine to make hummus, a Middle Eastern dip that lends itself to a heart-healthy diet. The monounsaturated fats in these ingredients may lower your "bad" cholesterol, according to the Harvard School of Public Health, or HSPH. Rich in protein, fiber and complex carbohydrates, hummus is a nutritious snack that may improve your cholesterol levels and benefit your heart.
Cholesterol and Fat
A 2-tbsp. serving of hummus has 0 g of cholesterol, according to MayoClinic.com. Cholesterol occurs in animal-based foods, such as meat, eggs, milk and other dairy products. All of the ingredients in hummus come from plant sources. A 2-tbsp. serving of hummus contains 1 g of monounsaturated fat and less than 1 g of saturated fat. Saturated fat is solid at room temperature and may raise cholesterol levels when it circulates in your bloodstream at high levels. Monounsaturated fat is liquid or nearly liquid at room temperature and may reduce your level of low-density lipoprotein, or "bad" cholesterol, according to the American Heart Association, or AHA.
Types of Cholesterol
The majority of cholesterol in your body is produced by your liver and other cells, the AHA notes. The rest of your cholesterol comes from the foods you eat. Low-density lipoprotein (LDL) transports fats through your bloodstream. When your levels of LDL are too high, fatty lesions may build-up on the walls of your arteries, causing them to narrow and harden. Eventually, high levels of LDL will increase your risk of having a heart attack or stroke. High-density lipoprotein, or "good" cholesterol, counteracts the buildup of these lesions and protects the health of your heart.
Cardiovascular Effects
According to the HSPH, dietary cholesterol does not raise your LDL levels as significantly as saturated and trans fats. Saturated fats are found in meat, chicken with skin, whole-fat dairy products, and coconut or palm oil. Trans fat, a type of fat found in hydrogenated vegetable oils, may decrease the amount of "good" cholesterol in your bloodstream while increasing your levels of "bad" cholesterol. Unlike saturated fats, the unsaturated fats in hummus may help lower your levels of LDL. Unsaturated fats may also reduce chronic inflammation, help you maintain a regular heartbeat and reduce your risk of cardiovascular disease, the HSPH states.
Suggestions
Eating cholesterol-free foods like hummus may improve your cardiovascular health if you substitute hummus for foods that are high in saturated or trans fats.To lower the amounts of saturated fats, trans fats and cholesterol in your meals, use hummus on sandwiches instead of mayonnaise, butter, margarine or cheese spreads. Replace high-fat salad dressings or dips with hummus when you're serving raw vegetables as a snack.
