People claim various spices may help lower a person’s cholesterol. There is some evidence that the following spices may help to improve a person’s cholesterol levels. However, these spices should not be used instead of prescribed medication.
Ginger: A 2018 study found that taking 5g of raw ginger daily for 3 months reduced LDL levels in people with high cholesterol. However, the study size was fairly small, so further research is required to confirm these effects.
Capsaicin: A review from 2022 looked into the effects of capsaicin on cholesterol. Capsaicin is a component of chili peppers. Reviewers found that eight out of nine studies researched found that capsaicin reduced LDL levels in people with metabolic syndrome. However, reviewers also found that eight out of nine studies indicated that capsaicin did not affect HDL.
Garlic: Research from 2016 studied the effects of garlic and lemon juice on cholesterol. Researchers noted that people with high cholesterol had a reduction in LDL and total cholesterol levels after taking 20g of garlic and a teaspoon of lemon juice daily for 8 weeks. However, people taking garlic and lemon juice and those in other groups that took garlic or lemon juice had only an increase in HDL levels. Researchers note that more studies into these effects are required.
Turmeric: A review from 2017 looked into the effects of turmeric and its component curcumin on cholesterol. Reviewers found seven studies that stated that turmeric and curcumin could reduce LDL levels in people at risk of cardiovascular disease (CVD). However, reviewers suggested further studies should be undertaken into these effects.
How to reduce cholesterol
A person can reduce their cholesterol levels by changing their lifestyle. The Centers for Disease Control and Prevention (CDC) has the following advice for a person who wants to lower their cholesterol:
- Limit saturated fats: Decrease intake of foods high in saturated fat, such as cheese, dairy, fatty meats, and tropical oils, such as palm oil.
- Eat a healthy diet: For a balanced, nutritious diet, choose foods low in saturated fat, trans fat, salt, and added sugar, such as fruit and vegetables.
- Add fiber to your diet: Consume foods that naturally have high fiber, such as oatmeal and beans.
- Eat unsaturated fats: Foods that contain unsaturated fats include avocados and nuts.
- Lose weight if you need to: As needed, lose weight or maintain a healthy body weight. This can lower blood cholesterol levels and blood pressure.
- Exercise regularly: Regular physical activity can help people maintain a healthy weight.
- Stop smoking: Smoking can damage blood vessels, harden arteries, and increase the risk of heart disease.
- Limit alcohol intake: Too much alcohol can raise cholesterol levels.
A doctor may also prescribe cholesterol-reducing medication, such as statins.
When to speak with a doctor: High cholesterol levels do not cause any symptoms. This means that a person should have their cholesterol levels checked regularly.
The CDC recommends that a healthy person should have their cholesterol levels checked every 4 to 6 years. If a person has a health condition, such as heart disease or diabetes, they may need to have their cholesterol levels checked more frequently.
Additionally, a person with a family history of high cholesterol should have their levels checked more often.
The CDC also suggests that children and adolescents between ages 9 and 11 and ages 17 and 21 should have their cholesterol levels checked.
