2024-01-21 17:00:42
15Some people take cinnamon supplements to lower their cholesterol. Although some studies suggest that cinnamon has a cholesterol-lowering effect, there is no conclusive evidence. Diet and lifestyle changes may be more effective for people with high cholesterol. This article looks at the effects of cinnamon on cholesterol, how a person can lower their cholesterol, and when to see a doctor.
What is cinnamon?
Cinnamon is a type of spice. There are several types of cinnamon. They come from different species of cinnamon. The most common type of cinnamon sold is cassia cinnamon. Cassia cinnamon is grown in southeast Asia. Cinnamon comes from the bark of the cinnamon tree. It can be in the form of powder or sticks of dried bark. Additionally, people sometimes take cinnamon as a dietary supplement. People use cinnamon in both sweet and savory foods. Countries like China, India and Iran have also used cinnamon in traditional medicine.
Does cinnamon reduce cholesterol levels?
There is some controversy over cinnamon’s ability to lower cholesterol levels. Below we look at what cholesterol is and what the research says regarding cinnamon’s effect on cholesterol.
What is cholesterol?
Cholesterol is a substance that the body uses to build cells and make vitamins and hormones. A person’s liver makes all the cholesterol they need. The body also absorbs cholesterol from the foods it eats. Lipoproteins carry cholesterol through a person’s bloodstream. Two types of lipoproteins transport cholesterol. Experts sometimes refer to high-density lipoprotein (HDL) as “good” cholesterol because it transports cholesterol to the liver. The liver then eliminates it from the body. Low-density lipoproteins (LDL) are called “bad” cholesterol. They can build up in a person’s arteries and cause blockages. These blockages can cause health problems, such as heart attack or stroke.
Research on the effects of cinnamon on cholesterol
A 2017 study looked at the effects of cinnamon on people with metabolic syndrome. Metabolic syndrome is when a person suffers from diabetes, high blood pressure and obesity.
Researchers found that following 16 weeks, participants who took 3 grams (g) of cinnamon supplements daily had:
a decrease in weight
a decrease in LDL levels
higher HDL levels
a reduction in total cholesterol
These improvements were more significant in people who took cinnamon supplements than in those who did not. The researchers note, however, that more studies are needed to examine these effects.
The researchers also gave the participants healthy diets to follow and encouraged them to exercise. Additionally, the researchers did not mention the type of cinnamon used.
A 2021 research review looked at various studies on the effects of cinnamon on cholesterol. Reviewers found several studies concluding that cinnamon helped lower LDL cholesterol in people with diabetes, metabolic syndrome, and nonalcoholic fatty liver disease.
Reviewers also noted that in a study of healthy participants, LDL levels were reduced following 3 months of treatment with increasing levels of cinnamon. However, HDL levels did not improve. Another study in healthy participants found no difference in cholesterol levels between people taking cinnamon and those not taking it.
Another study in the review found no difference in cholesterol levels in people with type 2 diabetes following daily treatment with 1 g of cinnamon for 3 months.
People wishing to lower their cholesterol levels should consult their doctor before changing their diet. Supplements should never be used in place of prescription medications.
Spices That Help Lower Cholesterol
People claim that various spices can help lower a person’s cholesterol levels. There is evidence that the following spices may help improve a person’s cholesterol levels. However, these spices should not be used in place of prescribed medications.
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 quite small, so further research is needed to confirm these effects.
Capsaicine
A 2022 study looked at the effects of capsaicin on cholesterol. Capsaicin is a component of chili peppers. The reviewers found that eight of nine studies reviewed showed that capsaicin reduced LDL levels in people with metabolic syndrome. However, reviewers also found that eight out of nine studies indicated that capsaicin had no effect on HDL.
Ail
A 2016 research studied the effects of garlic and lemon juice on cholesterol. Researchers noted that people with high cholesterol levels had a reduction in LDL and total cholesterol levels following taking 20 g of garlic and a teaspoon of lemon juice daily for 8 weeks. However, people who took garlic and lemon juice and those in the other groups who took garlic or lemon juice only had an increase in HDL levels. The researchers note that further studies of these effects are needed.
Curcuma
A 2017 review looked at the effects of turmeric and its component, curcumin, on cholesterol. Reviewers found seven studies that claimed turmeric and curcumin might reduce LDL levels in people at risk of cardiovascular disease (CVD). However, the reviewers suggested that further studies should be undertaken on these effects.
How to reduce cholesterol
A person can lower their cholesterol levels by making lifestyle changes. The Centers for Disease Control and Prevention (CDC) Trusted Source gives the following advice to someone who wants to lower their cholesterol levels:
Limit saturated fats: Reduce your intake of foods high in saturated fats, such as cheese, dairy products, 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 fruits and vegetables.
Add fiber to your diet: Eat foods that are naturally high in fiber, such as oatmeal and beans.
Consume unsaturated fats: Foods that contain unsaturated fats include avocados and nuts.
Lose weight if necessary: If necessary, lose weight or maintain a healthy body weight. This can reduce 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 the arteries and increase the risk of heart disease.
Limit your alcohol intake: Excessive alcohol consumption can increase cholesterol levels.
A doctor may also prescribe medications to lower cholesterol levels, such as statins.
Résumé
Cinnamon is a spice that comes from the bark of the cinnamon tree. Some research suggests that cinnamon may improve cholesterol levels. However, more research is needed to evaluate the effect of cinnamon on cholesterol. A person should never use cinnamon or other supplements in place of prescribed medications.
People claim that various other spices can improve cholesterol levels. However, these effects require further study before being confirmed. A person can lower their cholesterol levels by making lifestyle changes. Additionally, a doctor may prescribe cholesterol-lowering medications to people with high cholesterol. High cholesterol does not cause any symptoms. This means that a person should have their cholesterol levels checked by a doctor every 4 to 6 years.
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Marie Desange
Marie DESANGE is a journalist specializing in the field of health, known for her commitment to accurate and accessible information in this crucial area.
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