If you want to lower LDL or “bad cholesterol” naturally, the answer may be sitting in your spice rack.
Turmeric and cholesterol might not be a combination a lot of people think of, but turmeric offers great support for healthy cholesterol.
What is Turmeric?
Turmeric is grown in Southeast Asian countries. It has been used for thousands of years as a medicinal herb and a spice almost extensively in Ayurvedic Indian and traditional Chinese health practices. It belongs to the ginger family and comes from the curcoma long plant by drying the root and grinding it into powder. Due to its bright yellow color, it has the nickname of “the golden spice”. It is found as the main ingredient in the popular Indian dish curry. Turmeric contains compounds called curcuminoids which have medicinal properties. The most important curcuminoid is curcumin.
How Does Turmeric Help with Cholesterol?
Curcumin has been proven to lower LDL cholesterol and prevent its oxidation, thereby suppressing plaque build-up in the arteries. Tumeric also appears to have the ability to prevent the production of cholesterol in the liver and also inhibits the intestines from absorbing it.
What Does the Research Say About Turmeric and Cholesterol?
Studies in the 1990s began to confirm a connection between turmeric and cholesterol and how specifically it lowers LDL cholesterol. On such study was published in the Indian Journal of Physiology and Pharmacology with research that showed that 10 healthy volunteers consumed 500 mg of curcumin per day for 1 week. Not only did their blood levels of oxidized LDL cholesterol drop by 33 percent, but their total cholesterol dropped 11.63 percent, and the HDL or “good cholesterol” increased by 26 percent. (1)
How Can I Take Turmeric to See the Benefits
We absolutely recommend looking into HeartBeet Complete if you’re interested in increasing the amount of turmeric you are consuming. HeartBeet Complete supports your cholesterol with the nitrates included in beets, amino acids, turmeric and CoQ10 along with key vitamins and minerals.
If you’re looking to just add turmeric, here are some suggestions how you can add more turmeric to your food:
- Lentil soup
- Add to a yogurt or mayonnaise based veggie dip
- Sauteed onions or cauliflower
- Add to salad dressings
How Much Turmeric Do I Need?
About 500 mg a day is a good wellness dose with 700 mg twice daily being the recommended dose for fighting high cholesterol. There are approximately 200 mg of curcumin in one teaspoon of fresh or ground turmeric. You can add it to food, but it is a lot to consume on a daily basis. This is why turmeric is also available in capsules and as a extract. You should couple taking it with black pepper as it increases your body’s ability to absorb turmeric. For this reason, most capsules and extracts should include black pepper, but verify on the label.
According to the University of Maryland Medical Center, “Turmeric in food is considered safe. Turmeric and curcumin supplements are considered safe when taken at recommended doses.”