Is your LDL cholesterol level cumin down?
Cumin, a member of the parsley family, is a spice used in Asian and Indian cuisines and shows up in garam masala, curries, and rice and vegetable dishes -- either as a powder or whole seeds. But it may do a lot more than add a warm, earthy flavor to your food. A new study in Food Science & Nutrition looked at the effect of eating 5 grams of black cumin seed powder daily. It showed that cumin significantly decreased lousy LDL cholesterol and triglyceride levels. (One caution: It was just a short-term, eight-week investigation.)
Other spices may also help control or lower lousy LDL cholesterol. A small study found that when folks with high cholesterol ingest 5 grams of raw ginger daily for three months, LDL levels fall. There are also indications that studies showing garlic, turmeric and capsaicin have cholesterol-lowering benefits may be on to something. Sounds delicious -- and smart -- to add them all to your menus.
Other important ways to reduce your LDL level (aim for below 70 mg/dL) include filling half of your plate with colorful veggies and eating fresh fruits for dessert, avoiding red meats and red processed meats (opt for lean poultry and fish, like salmon). Also enjoy healthy fats like extra-virgin olive oil, eat 100% whole grains and opt for sugar-free beverages.
For help spicing up your meals while bringing down your LDL cholesterol, check out recipes like Sweet Potato & Butternut Squash Hummus, Savory & Spiced Quinoa Bowl and When Way Black Lentil Soup in my "What to Eat When Cookbook."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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