Turmeric, garlic, amla and other Indian herbs and spices that bring down high cholesterol

Health benefits of garlic: A culinary hero with a myriad of health benefits, garlic has been celebrated for its potential to lower cholesterol levels (Image: Canva)

Managing cholesterol levels plays a pivotal role in maintaining a healthy life. For centuries, traditional Indian medicine has recognised the potency of various herbs and spices in promoting overall well-being, including maintaining optimal cholesterol levels. Let’s explore six Indian herbs and spices renowned for their cholesterol-regulating properties, offering you natural and flavoursome ways to support your heart health.

1. Turmeric:

Widely known for its vibrant colour and distinctive flavour, turmeric has been a staple in Indian cuisine and Ayurvedic medicine for centuries. The active compound responsible for its health benefits is curcumin, a powerful antioxidant and anti-inflammatory agent.

Turmeric has been a staple in Indian cuisine and Ayurvedic medicine for centuries

Studies suggest that curcumin may aid in reducing LDL (low-density lipoprotein) cholesterol levels while simultaneously increasing HDL (high-density lipoprotein) cholesterol, promoting a healthier lipid profile. Consider adding it to curries, soups, or golden milk for a delightful and heart-healthy twist to your meals.

2. Cinnamon:

Beyond its delightful aroma and sweet taste, cinnamon has been praised for its potential cholesterol-lowering effects. This spice contains compounds that may improve lipid metabolism, reducing total cholesterol, LDL cholesterol, and triglyceride levels. Moreover, cinnamon may contribute to better blood sugar control, offering dual benefits for individuals managing cholesterol and diabetes. Sprinkle cinnamon on your morning oatmeal, blend it into smoothies, or simply infuse it into your tea to enjoy its aromatic charm while supporting your heart health.

3. Fenugreek:

Fenugreek, a versatile herb commonly used in Indian cooking, has gained attention for its cholesterol-lowering properties. Rich in soluble fibre, fenugreek may help reduce the absorption of cholesterol from food and encourage the elimination of excess cholesterol from the body. Consuming fenugreek regularly may contribute to lower LDL cholesterol levels, making it a valuable addition to a heart-healthy diet. Explore creative ways to incorporate fenugreek into your meals, such as adding its leaves to salads or using its seeds in spice blends and pickles.

4. Garlic:

A culinary hero with a myriad of health benefits, garlic has been celebrated for its potential to lower cholesterol levels. Allicin, a compound found in garlic, is believed to play a key role in reducing total cholesterol and LDL cholesterol while supporting cardiovascular health. Research suggests that regular garlic consumption may contribute to improved lipid profiles and lower the risk of heart disease. Enhance the flavour of your dishes by using fresh garlic in cooking, or if you prefer a milder taste, opt for garlic supplements after consulting with your healthcare provider.

5. Coriander:

Rich in antioxidants, coriander may help reduce oxidative stress and inflammation, contributing to better heart health

Coriander, a fragrant herb used both as a spice and garnish, is not only a flavour enhancer but also a potential ally in managing cholesterol levels. Rich in antioxidants, coriander may help reduce oxidative stress and inflammation, contributing to better heart health. Additionally, coriander has been linked to lower levels of LDL cholesterol and triglycerides in some studies. Integrate coriander into your diet by using fresh leaves in salads, chutneys, or as a garnish for various dishes. Ground coriander can also be used in spice blends or as a seasoning for meats and vegetables.

6. Indian gooseberry:

Also known as amla, Indian Gooseberry is a nutritional powerhouse with a multitude of health benefits, including cholesterol management. It is rich in vitamin C and antioxidants, which may help lower LDL cholesterol levels and improve heart health. Some studies suggest that amla may also enhance the protective effects of HDL cholesterol. Include this Indian superfood in your diet by consuming it fresh, as a juice, or as a supplement. Its tangy flavour adds a unique twist to various dishes, making it a versatile and heart-friendly ingredient.