Spices, known for their beneficial properties, have long been studied in medicine. Using them in cooking allows you to reduce the amount of salt and fat, which is useful for high cholesterol levels.
While spices can’t completely cure high cholesterol, some of them can significantly lower it. Keep reading to find out which spices nutritionists recommend.
Dr. Rene Korczak notes that spices contain active plant compounds that lower cholesterol, improve blood flow and maintain blood sugar levels, according to a review in Nutrients 2023.
The best spice for lowering cholesterol
Cinnamon is the best choice for lowering cholesterol. It also helps lower blood sugar levels in diabetics and has anti-inflammatory properties.
Prof. Jordan Hill recommends including cinnamon, cayenne pepper, garlic, ginger and turmeric in your diet. Dr. Korczak adds that not all cinnamon is created equal.
Cinnamon (Cinnamomum zeylanicum) is extracted from the bark of a tree. According to a 2019 review of clinical research, it lowers blood sugar and cholesterol levels and reduces inflammation. Cinnamon contains cinnamaldehyde and cinnamic acid, which have antioxidant properties.
Studies have shown that cinnamon doses ranging from 1,500 mg to 6 grams per day reduce weight, total cholesterol, LDL, and triglycerides in diabetics and people with metabolic syndrome. However, these studies were of limited sample size and short duration. A 2022 meta-analysis of 15 studies involving 1,020 people confirmed the reduction in LDL and triglycerides with cinnamon.
Should you take cinnamon supplements?
“Consult your doctor before taking cinnamon supplements, especially if you are taking cholesterol or glucose-lowering medications,” says Dr. Korczak.
He points out that research on the spice’s effects on cholesterol is conflicting, so cinnamon supplements should complement, not replace, a healthy lifestyle that includes a high-fiber diet, regular exercise, quality sleep, and weight control.
How to use cinnamon in your diet?
Using cinnamon in cooking is beneficial. It is recommended to consume ¼ to 1 teaspoon per day. It is preferable to choose Ceylon cinnamon, as Cassia cinnamon contains more coumarin, which in large doses can damage the liver. Add cinnamon to baked goods, coffee, pancake batter, yogurt, soups, stews and tea.
Other ways to lower cholesterol levels
A high-quality diet is important for lowering cholesterol levels. Eat a variety of plant-based foods rich in fiber: whole grains, legumes, nuts, seeds, fruits, and vegetables.
Prof. Hill advises choosing proteins low in saturated fat: chicken, turkey, fish, tofu and tempeh, and limiting your intake of red meat, cheese and alcohol. Regular exercise and seeing a healthcare professional will also help lower cholesterol.
Important: The article is for informational purposes only! It does not replace a balanced diet and consultation with a specialist!
