Turmeric is a staple ingredient in many cuisines, and people use it in traditional medicine to treat various conditions. Research suggests it may be a safe and accessible way to help lower cholesterol and reduce the risk of heart-related conditions.
Turmeric is commonly used in traditional medicine, such as Ayurvedic and Chinese medicine. In India, it was used to treat problems with the skin, upper respiratory tract, joints, and digestion. Western medical practitioners are now interested in turmeric’s role in reducing high cholesterol.
This article explores turmeric’s effects on the body and how it may help lower cholesterol. It also explains how to use it safely, possible side effects, and other tips for reducing cholesterol levels.
What is turmeric?
Turmeric, or the golden spice, originates from the root of the Curcuma longa plant — a perennial plant in the ginger family. It is a common spice and a primary ingredient of curry powder due to its peppery flavour, distinctive aromatic scent, and golden yellow colour.
Researchers attribute turmeric’s multipotent properties to its active ingredient, curcumin. Health experts note that while curcumin is safe, ingesting certain formulations may not have significant health benefits. This is due to its poor bioavailability, which means not much of it reaches the bloodstream when taken orally.
Can turmeric help lower cholesterol?
Many researchers have examined the effects of turmeric and curcumin on various biological molecules, including cholesterol.
Cholesterol is a waxy substance produced by the liver and is ingested from certain animal foods. High-density lipoprotein (HDL), or “good” cholesterol, may help protect the heart. Low-density lipoprotein (LDL), or “bad” cholesterol, can build up in the arteries, causing them to narrow.
High levels of LDL and triglycerides, another harmful type of fat, can increase a person’s risk of heart-related conditions, such as coronary artery disease, stroke, and heart attack.
A 2017 meta-analysis evaluated the effects of turmeric on blood lipid levels. It indicated that turmeric and curcumin significantly reduced serum LDL and triglycerides compared to the control group.
The researchers also noted the following:
- By reducing serum LDL levels, turmeric and curcumin may help protect people at risk of cardiovascular diseases.
- People may tolerate curcumin better than conventional drugs.
- More research is needed to understand curcumin’s most effective dosage, form, and strength.
- A 2018 study of 70 participants investigated whether taking curcumin alongside dietary phytosterols—nuts, seeds, whole grains, and legumes—helped lower cholesterol. The results suggested that taking curcumin alongside dietary phytosterols may improve the cholesterol-lowering effect.
The researchers noted that curcumin may be a useful complementary therapy.
A 2021 review examined studies on curcumin’s effects on cholesterol. It found that curcumin significantly reduced one type of lipid in more than two-thirds of the studies. Studies that used a bioavailable formulation of curcumin reported a better impact on lowering cholesterol.
Overall, turmeric’s effect on cholesterol is promising, but more research is needed to confirm its benefits.
How to take turmeric
Turmeric is commercially available in different forms, such as teas, extracts, powders, and capsules.
People can take turmeric in the following ways:
- adding it as a spice to soups, sauces, and other dishes
- adding it to hot water mixed with lemon
- chewing a piece of turmeric root
- adding it to tea
- sprinkling it into a smoothie
- adding it to salad dressings
- taking it in capsule form
- adding it to skincare and hair products
Other health benefits of turmeric
A 2020 review suggests that turmeric may have additional health benefits besides helping to lower cholesterol. These include:
- Antioxidation: Researchers have attributed turmeric’s antioxidative property to its double-bond chemical structure. Turmeric exerts its antioxidative effect by binding to and scavenging free radicals.
- Anti-inflammation: Research from 2021 indicates that curcumin, the primary anti-inflammatory agent in turmeric, regulates inflammatory pathways and blocks the activity of inflammatory enzymes.
- Pain relief: Turmeric may offer relief from chronic pain. A 2021 study found that people with knee osteoarthritis who took turmeric experienced less pain and improved knee function.
- Neuroprotection: Curcumin may help prevent neurodegenerative diseases and neural inflammation. It blocks inflammatory cytokines and prostaglandins that cause neurological disorders such as Alzheimer’s disease, dementia, Parkinson’s disease, multiple sclerosis, and Huntington’s disease.
- Antidiabetes: A 2021 systematic review of 16 studies evaluated the effects of curcumin on diabetes mellitus. Curcumin significantly reduced fasting blood glucose, blood sugar, and body mass index (BMI).
- Anticancer: A 2019 review notes that curcumin has shown considerable anticancer effects against several different types of cancer, including breast cancer, prostate cancer, colorectal cancer, pancreatic cancer, and head and neck cancer, both in humans and in laboratory models.
- Skin care: Research from 2016 and 2021 indicates that turmeric, either topically or orally, can effectively treat chronic skin conditions, including psoriasis, vitiligo, and atopic dermatitis.
Possible side effects
Turmeric and curcumin are usually very safe and do not cause adverse effects, even at high doses of up to 8 grams (g) per day.
However, some people may experience adverse side effects, including:
- nausea
- diarrhoea
- headache
- bleeding
- dizziness
- digestive disorders
- dermatitis and skin allergies
Pregnant and breastfeeding people can take turmeric in small doses, such as in cooking, but experts do not recommend higher doses, such as supplements.
People allergic to plants from the Zingiberaceae family, such as ginger and cardamom, should avoid consuming turmeric.
Curcumin may cause gallbladder contractions and gallstone development, so people with gallstones or bile duct obstruction should avoid using it.
Other ways to lower cholesterol
To reduce cholesterol, doctors may recommend:
- eating a diet that is low in saturated and trans fat
- getting regular exercise
- quitting smoking
- cutting down on alcohol
- taking prescription cholesterol-lowering medications if necessary
Outlook
The Centers for Disease Control and Prevention (CDC)Trusted Source states that 94 million adults in the United States have total cholesterol above 200 milligrams per deciliter (mg/dL). Doctors consider a total cholesterol of less than 200 mg/dL desirable.
High cholesterol can increase a person’s risk of heart-related conditions, so they may wish to lower it. People can reduce their cholesterol levels gradually by making changes to their lifestyle, such as eating a nutritious, balanced diet and getting regular exercise.
People can have regular cholesterol screenings to check their levels. If their cholesterol is high, they may wish to talk with a doctor about using turmeric to help lower it.
If a person takes other medications for a health condition or is waiting for surgery, a doctor can help them decide whether they can take turmeric.
Summary
Many people use turmeric in their everyday cooking. Its active ingredient, curcumin, has various health benefits due to its antioxidant and anti-inflammatory properties.
Some studies suggest that turmeric may help reduce cholesterol. However, more research is needed to confirm this.
Turmeric can be consumed in tea, smoothies, soups, and other dishes, or it may be taken as a capsule.
Most people tolerate turmeric well, but it may cause side effects in some people.
A doctor can assess people who take other medications or have certain health conditions to decide whether turmeric suits them.
