Some of the kitchen spices have potent active ingredients that can help cut down on unnecessary levels of cholesterol and promote a healthy heart. (Image: Canva)
Cholesterol levels being high are a critical potential danger to a person’s life, especially when it comes to stroke or heart-related risks, and although there are ways in which it can be controlled artificially, there are various sources of controlling elevated cholesterol levels naturally.
Some of the kitchen spices have potent active ingredients that can help cut down on unnecessary levels of cholesterol and promote a healthy heart. These natural substances are not only for cooking purposes but also offer the healing of the body as a whole. Dr Anjali Mehra, a Pune-based herbalist and nutritionist, says that "introducing some specific herbs into one’s daily platter can be life-changing as far as cholesterol levels are concerned. These herbs are laden with antioxidants, anti-inflammatories, and other nutrients that contribute to how cholesterol is controlled in the body.”
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Let’s take a closer look at several kitchen herbs, which are more particularly recommended by Dr Mehra for cholesterol-reducing purposes. These herbs help in the management of cardiovascular diseases and prevent any oxidation of the LDL cholesterol.
It is common knowledge that coriander herb can help reduce cholesterol because it has a lot of antioxidants. It helps control LDL (bad cholesterol) and encourages heart health through HDL (good cholesterol) levels. Traditional use of coriander seeds helps in the lowering of cholesterol levels due to the ability of these spices to stimulate the production of bile, which, in turn, helps in the digestion and absorption of cholesterol. Its anti-inflammatory and diuretic properties also assist in getting rid of excess salt and waste, which helps in the even better functioning of the heart. For maximum benefits, Dr Mehra recommends that you include either coriander seeds or fresh cilantro in your meals every day.
Basil is a sweet-smelling culinary herb that is equally good when it comes to other health benefits, including cholesterol reduction. It is also rich in antioxidants such as eugenol, which keeps LDL cholesterol from being oxidised, hence averting one of the processes that leads to the accumulation of arterial wall plaques. Countering inflammation along with enhancing blood circulation is one of the features of basil that helps in the prevention of any diseases that may affect the cardiovascular system. There is nothing wrong with eating fresh or dried basil as a heart health booster and recommends the use of basil leaves in salads, teas, or soups.
Fenugreek is packed with soluble fibre, which is known to reduce cholesterol by removing bile acids from the body. Hence, less bile acid stimulates the conversion of blood cholesterol, thus lowering blood cholesterol. Dr. Mehra states that it assists in decreasing “bad” cholesterol naturally, especially in overweight individuals with high levels of LDL, so this herb should be considered. With regular intake of fenugreek seeds, powdered or soaked, or any other form, positive changes in cholesterol levels can be observed as well.
Curcumin is the main ingredient of turmeric that has been shown to have anti-inflammatory and antioxidant effects that are good for the heart. It aids in lowering LDL levels and prevents the arteries from being clogged with deposits, which may contribute to heart disorders. In addition to this, turmeric supports the function of the liver in excreting cholesterol from the system. According to Dr Mehra, including turmeric in your everyday diet, whether in the form of curries or golden milk, will have favourable effects in helping keep cholesterol levels in check and also provide heart health protection over time.
Ginger decreases LDL cholesterol and triglycerides because of its antioxidant activity. It also
facilitates blood flow and inhibits LDL from being oxidised, thus preventing any chances of blockage in the arteries. Ginger is another herb that is beneficial to the heart and can be added to teas and soups as well, stirring in to fry. Recurrent ingestion of ginger lowers bad cholesterol and promotes the health of the heart by alleviating the inflammation of arteries and blood vessels.
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In addition to being a widely used embellishment, parsley is an herb that extends its charm to the heart by lowering cheeky cholesterol levels. It possesses nutrients and antioxidants acting for the ultimate purpose of making sure that the bad cholesterol, which is referred to as LDL, is not implemented in the formation of the lovely plaques along the arteries. The use of parsley should be encouraged as part of the diet to prepare body-cleansing and cholesterol-controlling soups, salads, and smoothies.
Sage is an effective remedial herb that has been reported to alter the lipid profile by decreasing levels of LDL cholesterol and increasing levels of HDL cholesterol. The antioxidants contained in sage help combat oxidative stress and inflammation in the blood vessels, thus ensuring a healthy heart. To
lower cholesterol levels in vegetarians, Dr Mehra suggests adding sage to cooking or having it as a beverage in tea form. Sage is very helpful when it comes to reinforcing blood vessels, controlling blood circulation, and lowering cholesterol levels.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
