Garlic: One of the most studied spices for its ability to support the heart.
Using 600-1,200 mg of garlic per day for 3 months can help reduce LDL-C and total cholesterol levels by 9-12% in people with high blood fat.
The main mechanism is that thanks to the active ingredient allicin in garlic, it can inhibit HMG-CoA reductase, similar to the mechanism of statin drugs, thereby limiting the production of cholesterol in the liver.
You should eat raw garlic, soaked garlic or add it to stews, stir-fry... but avoid cooking it at too high a temperature to preserve the active ingredient allicin.
Ginger: Contains gingerol and shogaol compounds with strong anti-inflammatory effects. Taking 2g of ginger powder per day for 12 weeks significantly reduces LDL-C and triglycerides, while increasing HDL (good cholesterol) in patients with metabolic syndrome.
Ginger also helps improve insulin sensitivity and supports more effective lipid metabolism, especially useful for people with prediabetes and overweight.
Warm ginger tea before meals, fresh ginger in braised or steamed dishes is a simple way to include ginger in your daily menu.
Cinnamon: Especially Ceylon (real cinnamon), contains cinnamaldehyde, a compound that has been shown to reduce total cholesterol, LDL and triglycerides.
1-6g of cinnamon per day helps reduce an average of 16 mg/dL LDL-C after 8 weeks of use.
Cinnamon also slows down the digestion of carbohydrates and improves blood sugar control, an indirect factor in stabilizing blood lipids.
Add cinnamon to tea, nut milk, oatmeal or stew. Note to choose Ceylon cinnamon to avoid accumulating coumarin (a substance that can harm the liver if consumed a lot of cassia cinnamon).
Turmeric: Curcumin, the main active ingredient in turmeric, has been shown to help prevent LDL-C oxidation, an important step in the formation of atherosclerosis plaque.
Using 500 mg of curcumin per day can reduce LDL-C by about 10% after 3 months.
Curcumin also helps reduce systemic inflammation, thereby reducing pressure on blood vessel walls and the liver - where cholesterol is synthesized.
Fresh turmeric in curry, soup, mix with salad or use turmeric powder to mix warm water to drink in the morning.
Black pepper: Contains piperine, which does not directly lower cholesterol but helps increase the absorption of curcumin from turmeric and other antioxidants by more than 2,000%, according to research by Biochemical Pharmacology. Thanks to that, other spices such as turmeric, cinnamon, ginger have a stronger effect when used with black pepper.
Sprinkle black pepper on eggs, grilled meat, soups or stews to enhance flavor and nutritional value.
