According to studies published in the PubMed Central (PMC) medical library, some spices contain biological compounds that can help reduce LDL cholesterol ("bad" cholesterol), improve blood fat and contribute to protecting the cardiovascular system. Below are 8 spices most mentioned in studies:
1. Cinnamon
Cinnamon contains cinnamaldehyde - an active ingredient that creates the characteristic aroma of this spice.
Analysis on PubMed Central noted that cinnamon is associated with lowering LDL cholesterol and triglycerides, and also contributes to improving HDL cholesterol.
In addition to affecting blood fat, cinnamaldehyde also has antioxidant properties, helping to limit the oxidation of LDL cholesterol - a step considered to be related to the formation of plaque in arteries.
2. Garlic
Garlic is one of the most studied foods for cholesterol control.
Allicin active ingredient in garlic is recorded to have the ability to reduce total cholesterol and LDL cholesterol in some groups at cardiovascular risk.
In addition, garlic also helps enhance the activity of natural antioxidants in the body, contributing to protecting blood vessel walls from damage.
3. Ginger
Ginger contains gingerol - a compound that creates a characteristic spicy and fragrant taste.
Nutrition studies show that ginger supplementation is associated with reducing triglycerides and LDL cholesterol in the blood.
This is also why ginger often appears in diets aimed at controlling metabolic disorders and blood fat.
4. Turmeric
The highlight of turmeric lies in curcumin - an anti-inflammatory active ingredient that has been widely researched.
Curcumin is recorded to have the ability to improve blood lipid profiles, especially in people at risk of metabolic disorders or overweight.
In addition, this active ingredient also helps reduce oxidative stress - a factor related to the atherosclerosis process.
5. Trigone seeds
Tribulus terrestris are rich in soluble fiber.
When passing through the digestive tract, this amount of fiber can reduce cholesterol absorption from food, while promoting cholesterol removal from the body.
Thanks to that mechanism, gourds are often mentioned in studies on LDL cholesterol control.
6. Cayenne pepper
Capsaicin - a compound that creates a spicy taste in chili peppers - is researched thanks to its ability to promote energy metabolism.
Some data suggests that capsaicin may support reducing fat accumulation and improving triglycerides in overweight or obese people.
7. Coconut
Barringtonia contains many plant-based antioxidant compounds.
Initial studies have noted that this spice can contribute to reducing triglycerides and total cholesterol when used regularly in the diet.
8. Dinh huong
Dinh huong is a rich source of eugenol.
This active ingredient has strong antioxidant capacity, helping to limit cell damage caused by free radicals and slow down the oxidation of LDL cholesterol in the blood.
To improve blood fat effectively, people need to combine a balanced diet, increase green vegetables, fruits, whole grains, maintain regular exercise and control weight reasonably.
