💓 A Clinically Proven Way To Lower Cholesterol Using Cinnamon - by Dr Sam Robbins
How do you take cinnamon powder?
There are many different supplements available in grocery stores. Spices and herbs often provide some health benefits, but some spices like cinnamon also have potential side effects.
Many people take herbal supplements to encourage mind and body wellness. If prescribed by a doctor, they can be a great way to give yourself a boost of vitamins and minerals that you may not get in your daily diet. Some supplements do have potential side effects, though, so it’s important to educate yourself. Read on to discover some of the possible side effects of cinnamon.
Reviewed by
Tanya Tantry, MD
Obstetrician & Gynecologist, Medical Consultant at Flo
How much cinnamon can you safely eat?
There are two common types of cinnamon in stores. The scientific name is usually listed on the nutrition label of the package.
Cassia cinnamon is the most common type of cinnamon sold in stores. It comes from China and has slightly different properties from Ceylon cinnamon. Ceylon cinnamon is from Sri Lanka and is also known as “true cinnamon.” It is the healthiest type of cinnamon and more expensive. The main difference between these two types of cinnamon is the presence of coumarin, used for flavor. Cassia cinnamon contains coumarin (about 7–18 milligrams per teaspoon) and Ceylon cinnamon does not. Research has shown that some people are sensitive to high doses of coumarin, suggesting it could cause liver damage.
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If you’re drinking tea with cinnamon or taking cinnamon capsules, make sure you know which kind of cinnamon you have. Coumarin may be dangerous to some when taken in high doses. To avoid an excessive dose of coumarin, adults shouldn’t consume more than one teaspoon of Cassia cinnamon per day, as it may cause or exacerbate already existing liver problems.
Health benefits of cinnamon
cinnamon
When consumed in smaller amounts, cinnamon can provide several health benefits.
Cinnamon can reduce inflammation, which has the added benefit of relieving soreness and pain.
Cinnamon has more antioxidant activity than both oregano and garlic. Antioxidants help protect your body by lowering the impact of oxidative damage from free radicals in your cells.
Cinnamon has been shown to improve insulin sensitivity in muscle and fat tissues, increase the uptake of glucose, and improve glycogen synthesis in the liver, making it easier for the body to regulate blood sugar in people with type-2 diabetes.
There are some studies that indicate cinnamon might help prevent Alzheimer’s disease.
Some compounds of cinnamon might slow down the growth of cancerous cells.
There are four easy ways to ingest cinnamon.
Sprinkle it on food. The simplest way to consume cinnamon is to sprinkle a little of it on your food, such as on toast.
Make a tea. The chemicals in cinnamon are water soluble and make a great tea.
Take capsules. You can take cinnamon supplement capsules, but check the dosage amount on the package.
Swallow it with honey. Honey with cinnamon is a common remedy for sore throats and coughs. It can help alleviate pain and soreness caused by bronchitis.
Possible health complications of high doses of cinnamon
As with all supplements, it’s important to control the dose and not take too much. The coumarin in Cassia cinnamon may cause side effects.
1. Liver damage
Too much coumarin may cause liver damage, especially in individuals with pre-existing liver disease.
2. Low blood sugar
One of the benefits of cinnamon is that it can help to regulate blood sugar. One of the side effects of too much cinnamon, however, is that it can drop your blood sugar too low, which can cause:
Dizziness
Fatigue
Shakiness
Anxiety
Be sure to contact your doctor if you are interested in cinnamon supplements, especially if you are diabetic and taking blood sugar medication. Your specific medication may be adversely affected by cinnamon.
3. Allergies
Some people are born with or develop an allergy to cinnamon. Some symptoms of a cinnamon allergy include skin irritation and an upset stomach every time you ingest it.
4. Interactions with other medications
Some medications can be adversely affected by taking too much cinnamon. Additionally, some conditions can be harder to manage or even get worse with too much cinnamon.
Cinnamon can lower blood sugar and increase the effects of medication for diabetes, lowering blood sugar too much.
The coumarin in some cinnamon can interact negatively with medication that also affects the liver, like acetaminophen or statins, increasing the risk of liver damage.
Be sure to talk to your doctor if you are diabetic and considering taking cinnamon supplements. If you are taking any medications that affect your liver, avoid cinnamon supplements to avoid negative interactions.
The takeaway
Cinnamon is fragrant, flavorful, and can provide health benefits. But not every jar of cinnamon is the same. If you want to use cinnamon as a supplement for its health benefits, be very careful when you read the labels and talk to your doctor.
HOW I LOWERED MY CHOLESTEROL IN JUST 30 DAYS
High doses of the flavoring agent coumarin may lead to liver damage in some people. Ceylon cinnamon does not typically contain coumarin, whereas Cassia cinnamon contains much more of it.
It’s always best to talk to your doctor before taking any supplements, especially if you’re taking other medications. To get the health benefits of cinnamon without having to worry about the hazards of coumarin, you can sprinkle a small amount of cinnamon on your food or occasionally drink cinnamon tea.
Cinnamon is a highly delicious spice.
It has been prized for its medicinal properties for thousands of years.
Modern science has now confirmed what people have known for ages.
Here are 10 health benefits of cinnamon that are supported by scientific research.
1. Cinnamon Is High in a Substance With Powerful Medicinal Properties
Cinnamon is a spice that is made from the inner bark of trees scientifically known as Cinnamomum.
It has been used as an ingredient throughout history, dating back as far as Ancient Egypt. It used to be rare and valuable and was regarded as a gift fit for kings.
These days, cinnamon is cheap, available in every supermarket and found as an ingredient in various foods and recipes.
There are two main types of cinnamon (1Trusted Source):
Ceylon cinnamon: Also known as “true” cinnamon.
Cassia cinnamon: The more common variety today and what people generally refer to as “cinnamon.”
Cinnamon is made by cutting the stems of cinnamon trees. The inner bark is then extracted and the woody parts removed.
When it dries, it forms strips that curl into rolls, called cinnamon sticks. These sticks can be ground to form cinnamon powder.
The distinct smell and flavor of cinnamon are due to the oily part, which is very high in the compound cinnamaldehyde (2Trusted Source).
Scientists believe that this compound is responsible for most of cinnamon’s powerful effects on health and metabolism.
SUMMARY
Cinnamon is a popular spice. It’s high in cinnamaldehyde, which is thought to be responsible for most of cinnamon’s health benefits.
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2. Cinnamon Is Loaded With Antioxidants
Antioxidants protect your body from oxidative damage caused by free radicals.
Cinnamon is loaded with powerful antioxidants, such as polyphenols (3Trusted Source, 4Trusted Source, 5Trusted Source).
In a study that compared the antioxidant activity of 26 spices, cinnamon wound up as the clear winner, even outranking “superfoods” like garlic and oregano (6Trusted Source).
In fact, it is so powerful that cinnamon can be used as a natural food preservative (7Trusted Source).
3 Foods to Help Lower Cholesterol Naturally
SUMMARY
Cinnamon contains large amounts of highly potent polyphenol antioxidants.
3. Cinnamon Has Anti-Inflammatory Properties
Inflammation is incredibly important.
It helps your body fight infections and repair tissue damage.
However, inflammation can become a problem when it’s chronic and directed against your body’s own tissues.
Cinnamon may be useful in this regard. Studies show that this spice and its antioxidants have potent anti-inflammatory properties (8Trusted Source, 9Trusted Source).
SUMMARY
The antioxidants in cinnamon have anti-inflammatory effects, which may help lower your risk of disease.
4. Cinnamon May Cut the Risk of Heart Disease
Cinnamon has been linked to a reduced risk of heart disease, the world’s most common cause of premature death.
In people with type 2 diabetes, 1 gram or about half a teaspoon of cinnamon per day has been shown to have beneficial effects on blood markers.
It reduces levels of total cholesterol, “bad” LDL cholesterol and triglycerides, while “good” HDL cholesterol remains stable (10Trusted Source).
More recently, a big review study concluded that a cinnamon dose of just 120 mg per day can have these effects. In this study, cinnamon also increased “good” HDL cholesterol levels (11Trusted Source).
In animal studies, cinnamon has been shown to reduce blood pressure (3Trusted Source).
When combined, all these factors may drastically cut your risk of heart disease.
SUMMARY
Cinnamon may improve some key risk factors for heart disease, including cholesterol, triglycerides and blood pressure.
5. Cinnamon Can Improve Sensitivity to the Hormone Insulin
Insulin is one of the key hormones that regulate metabolism and energy use.
It’s also essential for transporting blood sugar from your bloodstream to your cells.
The problem is that many people are resistant to the effects of insulin.
This is known as insulin resistance, a hallmark of serious conditions like metabolic syndrome and type 2 diabetes.
The good news is that cinnamon can dramatically reduce insulin resistance, helping this important hormone do its job (12Trusted Source, 13Trusted Source).
By increasing insulin sensitivity, cinnamon can lower blood sugar levels, as discussed in the next chapter.
SUMMARY
Cinnamon has been shown to significantly increase sensitivity to the hormone insulin.
6. Cinnamon Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect
Cinnamon is well known for its blood-sugar-lowering properties.
Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar by several other mechanisms.
First, cinnamon has been shown to decrease the amount of glucose that enters your bloodstream after a meal.
It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in your digestive tract (14Trusted Source, 15Trusted Source).
Reduce LDL Cholesterol Naturally (IN JUST 10 DAYS)!!!
Second, a compound in cinnamon can act on cells by mimicking insulin (16Trusted Source, 17Trusted Source).
This greatly improves glucose uptake by your cells, though it acts much slower than insulin itself.
Numerous human studies have confirmed the anti-diabetic effects of cinnamon, showing that it can lower fasting blood sugar levels by 10–29% (18Trusted Source, 19Trusted Source, 20Trusted Source).
The effective dose is typically 1–6 grams or around 0.5–2 teaspoons of cinnamon per day.
For more information on how you can lower your blood sugar levels, check out 15 easy ways to lower blood sugar levels naturally.
SUMMARY
Cinnamon has been shown to reduce fasting blood sugar levels, having a potent anti-diabetic effect at 1–6 grams or 0.5–2 teaspoons per day.
7. Cinnamon May Have Beneficial Effects on Neurodegenerative Diseases
Neurodegenerative diseases are characterized by progressive loss of the structure or function of brain cells.
Alzheimer’s and Parkinson’s disease are two of the most common types.
Two compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer’s disease (21Trusted Source, 22Trusted Source, 23Trusted Source).
In a study in mice with Parkinson’s disease, cinnamon helped protect neurons, normalized neurotransmitter levels and improved motor function (24Trusted Source).
These effects need to be studied further in humans.
SUMMARY
Cinnamon has been shown to lead to various improvements for Alzheimer’s and Parkinson’s disease in animal studies. However, human research is lacking.
8. Cinnamon May Protect Against Cancer
Cancer is a serious disease, characterized by uncontrolled cell growth.
Cinnamon has been widely studied for its potential use in cancer prevention and treatment.
Overall, the evidence is limited to test-tube and animal studies, which suggest that cinnamon extracts may protect against cancer (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).
It acts by reducing the growth of cancer cells and the formation of blood vessels in tumors and appears to be toxic to cancer cells, causing cell death.
A study in mice with colon cancer revealed that cinnamon is a potent activator of detoxifying enzymes in the colon, protecting against further cancer growth (30Trusted Source).
These findings were supported by test-tube experiments, which showed that cinnamon activates protective antioxidant responses in human colon cells (31Trusted Source).
Whether cinnamon has any effect in living, breathing humans needs to be confirmed in controlled studies.
For a list of 13 foods that could potentially lower your risk of cancer, you might want to read this article.
Cinnamon Benefits for Insulin Resistance & Diabetes – Dr.Berg
SUMMARY
Animal and test-tube studies indicate that cinnamon may have protective effects against cancer.
9. Cinnamon Helps Fight Bacterial and Fungal Infections
Cinnamaldehyde, one of the main active components of cinnamon, may help fight various kinds of infection.
Cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi.
It can also inhibit the growth of certain bacteria, including Listeria and Salmonella (32Trusted Source, 33Trusted Source).
However, the evidence is limited and so far cinnamon has not been shown to reduce infections elsewhere in the body.
The antimicrobial effects of cinnamon may also help prevent tooth decay and reduce bad breath (34Trusted Source, 35).
SUMMARY
Cinnamaldehyde has antifungal and antibacterial properties, which may reduce infections and help fight tooth decay and bad breath.
10. Cinnamon May Help Fight the HIV Virus
HIV is a virus that slowly breaks down your immune system, which can eventually lead to AIDS, if untreated.
Cinnamon extracted from Cassia varieties is thought to help fight against HIV-1, the most common strain of the HIV virus in humans (36Trusted Source, 37Trusted Source).
A laboratory study looking at HIV-infected cells found that cinnamon was the most effective treatment of all 69 medicinal plants studied (38Trusted Source).
Human trials are needed to confirm these effects.
SUMMARY
Test-tube studies have shown that cinnamon can help fight HIV-1, the main type of HIV virus in humans.
It Is Better to Use Ceylon (“True” Cinnamon)
Not all cinnamon is created equal.
The Cassia variety contains significant amounts of a compound called coumarin, which is believed to be harmful in large doses.
All cinnamon should have health benefits, but Cassia may cause problems in large doses due to the coumarin content.
Ceylon (“true” cinnamon) is much better in this regard, and studies show that it’s much lower in coumarin than the Cassia variety (39Trusted Source).
Unfortunately, most cinnamon found in supermarkets is the cheaper Cassia variety.
You may be able to find Ceylon in some health food stores, and there is a good selection on Amazon.
The Bottom Line
At the end of the day, cinnamon is one of the most delicious and healthiest spices on the planet.
It can lower blood sugar levels, reduce heart disease risk factors and has a plethora of other impressive health benefits.
Just make sure to get Ceylon cinnamon or stick to small doses if you’re using the Cassia variety.
How do you drink cinnamon powder?
Cinnamon tea is an interesting beverage that may offer several health benefits.
It’s made from the inner bark of the cinnamon tree, which curls into rolls while drying, forming the recognizable cinnamon sticks. These sticks are either steeped in boiling water, or ground into a powder that can be used to make the tea.
Cinnamon tea is full of beneficial compounds that may offer various health benefits, including aiding weight loss, improving heart health, alleviating menstrual cramps, and reducing inflammation and blood sugar levels.
Here are 12 science-based health benefits of cinnamon tea.
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1. Loaded with antioxidants
Cinnamon tea contains lots of antioxidants, which are beneficial compounds that help keep you healthy.
What Cinnamon Does To Your Body If You Have Type 2 Diabetes
Antioxidants fight off oxidation caused by free radicals, which are molecules that damage your cells and contribute to diseases like diabetes, cancer, and heart disease.
Cinnamon is particularly rich in polyphenol antioxidants. A study comparing the antioxidant activity of 26 spices reported that cinnamon is only outranked by cloves and oregano (1Trusted Source, 2, 3Trusted Source).
In addition, research shows that cinnamon tea can increase total antioxidant capacity (TAC), which is a measure of the amount of free radicals your body can fight off (2, 4Trusted Source, 5).
SUMMARY
Cinnamon is one of the spices richest in antioxidants. Cinnamon tea may increase your body’s ability to fight off free radicals, keeping you healthy and protecting you from disease.
2. Lowers inflammation and may improve heart health
Test-tube studies suggest that compounds in cinnamon may reduce markers of inflammation. This may be immensely beneficial, given that inflammation is thought to be at the root of many chronic diseases, including heart disease (6Trusted Source, 7Trusted Source).
Studies also report that cinnamon may reduce blood pressure, as well as triglyceride and LDL (bad) cholesterol levels in some individuals (8Trusted Source, 9Trusted Source).
What’s more, cinnamon may increase levels of HDL (good) cholesterol, which helps improve your heart health by removing excess cholesterol from your blood vessels (5, 9Trusted Source).
A review of 10 studies found that consuming as little as 120 mg of cinnamon — less than a 1/10 teaspoon — each day may be sufficient to help you reap these benefits (9Trusted Source).
Cassia cinnamon, in particular, contains high amounts of natural coumarins, a group of compounds that helps prevent the narrowing of blood vessels and offers protection against blood clots (10Trusted Source, 11Trusted Source, 12Trusted Source).
However, excess intake of coumarins may reduce liver function and increase the risk of bleeding, so make sure you consume cinnamon in moderation (9Trusted Source).
SUMMARY
Cinnamon contains heart-healthy compounds that may decrease inflammation and raise levels of HDL (good) cholesterol. It may also reduce your blood pressure and triglyceride and LDL (bad) cholesterol levels.
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3. May help reduce blood sugar
Cinnamon may provide powerful antidiabetic effects by lowering blood sugar levels.
This spice appears to act in a manner similar to that of insulin, the hormone responsible for shuttling sugar out of your bloodstream and into your tissues (13Trusted Source, 14Trusted Source).
What’s more, compounds found in cinnamon may further contribute to lower blood sugar levels by lowering insulin resistance, thereby increasing insulin’s effectiveness (15Trusted Source, 16Trusted Source).
Cinnamon may also help slow the breakdown of carbs in your gut, preventing your blood sugar levels from spiking after meals (17Trusted Source).
Most studies observed benefits when people took concentrated doses ranging from 120 mg to 6 grams of powdered cinnamon. However, there’s evidence that cinnamon tea may also offer blood-sugar-reducing benefits (4Trusted Source, 18Trusted Source).
SUMMARY
Cinnamon may help reduce your blood sugar levels and insulin resistance, thereby increasing insulin’s effectiveness. These effects may offer protection against type 2 diabetes.
WERBUNG
4. May promote weight loss
Cinnamon tea is often touted to help with weight loss, and several studies have linked cinnamon intake to fat loss or reductions in waist circumference (18Trusted Source).
However, few of these studies have properly controlled for calorie intake, and most have failed to distinguish between fat loss and muscle loss. This makes it difficult to attribute the weight loss effects to cinnamon alone.
The only study that controlled for these factors reported that participants lost 0.7% of fat mass and gained 1.1% of muscle mass after they took the equivalent of 5 teaspoons (10 grams) of cinnamon powder per day for 12 weeks (19Trusted Source).
However, such large amounts of cinnamon may contain dangerously high amounts of coumarin. When consumed in excess, this natural compound may increase the risk of bleeding and cause or worsen liver disease (9Trusted Source, 20Trusted Source).
This is especially true for Cassia cinnamon, which contains up to 63 times more coumarin than Ceylon cinnamon (12Trusted Source).
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More research is needed to confirm whether any weight loss benefits occur at lower dosages, such as those found in cinnamon tea.
SUMMARY
Drinking large amounts of cinnamon tea may help you lose body fat, but this beverage could contain dangerously high levels of coumarin. More research is needed to establish whether lower dosages also provide weight loss benefits.
5. Fights off bacteria and fungi
Cinnamon has some potent antibacterial and antifungal properties.
For instance, test-tube research shows that cinnamaldehyde, the main active component in cinnamon, prevents the growth of various bacteria, fungi, and molds (21Trusted Source, 22).
These include common Staphylococcus, Salmonella,and E.coli bacteria, which can cause illness in humans.
In addition, cinnamon’s antibacterial effects may help reduce bad breath and prevent tooth decay (23Trusted Source, 24Trusted Source).
However, more research in humans is needed before strong conclusions can be made.
SUMMARY
Compounds found in cinnamon tea may help fight off bacteria, fungi, and mold. They may also help freshen your breath and prevent tooth decay.
6. May reduce menstrual cramps and other PMS symptoms
Cinnamon tea may help make some menstrual symptoms, such as premenstrual syndrome (PMS) and dysmenorrhea, more bearable.
One well-controlled study provided women with 3 grams of cinnamon or a placebo each day for the first 3 days of their menstrual cycle. The women in the cinnamon group experienced significantly less menstrual pain than those given the placebo (25Trusted Source).
In another study, women were given 1.5 grams of cinnamon, a pain-relieving drug, or a placebo in the first 3 days of their menstrual cycle.
The women in the cinnamon group reported less menstrual pain than those given the placebo. However, the cinnamon treatment wasn’t as effective for pain relief as the pain-relieving drug (26Trusted Source).
There’s also evidence that cinnamon may reduce menstrual bleeding, vomiting frequency, and nausea severity during women’s periods (27Trusted Source).
SUMMARY
Cinnamon tea may help alleviate painful menstrual cramps and PMS symptoms. It may also help reduce menstrual bleeding, as well as nausea and vomiting during menstruation.
7–11. Other potential benefits
Cinnamon tea is touted to offer several additional benefits, including:
May fight skin aging. Studies show that cinnamon may promote collagen formation and increase skin elasticity and hydration — all of which may reduce the appearance of aging (28Trusted Source, 29Trusted Source).
May have anticancer properties. Test-tube research has observed that cinnamon extracts may help kill certain types of cancer cells, including skin cancer cells (30).
May help preserve brain function. Test-tube and animal research suggests that cinnamon may protect brain cells from Alzheimer’s disease and improve motor function in those with Parkinson’s disease (31Trusted Source, 32Trusted Source).
May help fight HIV. Test-tube studies report that cinnamon extracts may help fight the most common strain of the HIV virus in humans (33Trusted Source).
May reduce acne. Test-tube research suggests that cinnamon extracts can fight bacteria that cause acne (34Trusted Source).
Although this research on cinnamon is promising, there is currently no evidence that drinking cinnamon tea will provide these benefits. More research is needed before strong conclusions can be made.
SUMMARY
Cinnamon may offer several additional benefits, including helping reduce skin aging and protecting against HIV, cancer, acne, and Alzheimer’s and Parkinson’s diseases. However, more research is needed.
12. Easy to add to your diet
Cinnamon tea is incredibly easy to make and incorporate into your diet.
14 Science Backed Health Benefits Of Cinnamon
You can drink it warm, or cool it to make homemade iced tea.
The easiest way to make this beverage is to simply add 1 teaspoon (2.6 grams) of ground cinnamon to 1 cup (235 ml) of boiled water and stir. You can also make cinnamon tea by steeping a cinnamon stick in boiling water for 10–15 minutes.
Alternatively, cinnamon tea bags can be found online or at your local supermarket or health food store. They’re a convenient option when you’re short on time.
Cinnamon tea is naturally caffeine-free, so it can be enjoyed anytime throughout the day. However, if you’re specifically interested in its blood-sugar-lowering effects, it may be most effective to consume it with your meals.
If you’re currently taking blood-sugar-lowering medication, it’s best to consult your healthcare provider before adding cinnamon tea to your routine.
SUMMARY
Cinnamon tea is incredibly easy to make. It can be enjoyed as a warm or cold beverage.
The bottom line
Cinnamon tea is a powerful beverage.
It’s filled with antioxidants and offers several health benefits, including reduced inflammation and blood sugar levels, improved heart health, and perhaps even weight loss. Cinnamon tea may also fight off infections and reduce PMS and menstrual cramps.
Whether you enjoy cinnamon tea warm or cold, it’s definitely a beverage worth trying.
Cholesterol gets a bad rap. In fact, our bodies actually produce a certain amount of HDL (or good) cholesterol. Cholesterol is made up of a waxy substance travels through the blood, helping in the production of some hormones and vitamin D, and keeping our arteries clear.
It is the dietary choices we make every day that contribute to our elevated LDL (or bad) cholesterol levels. When bad cholesterol gets too high, it starts to build up in the arteries, creating the plaques that cause heart disease. That’s why it’s vital to be active every day and eat a healthy diet that’s low in LDL cholesterol—to encourage weight loss and keep our . A diet rich in the following 10 heart-healthy foods can actually help you lower bad cholesterol…
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Fish
You might think that fatty fish—like salmon, tuna or sardines—is bad for the old ticker, but more seafood in your diet is actually good for your ticker. Why? Because fatty-fish filets of albacore tuna and salmon are rich sources of omega-3 fatty acids, which lower triglycerides (unsaturated fat) in the blood and heart.
Recommendations from the American Heart Association suggest a minimum of two servings of 3.5-ounces (or 3/4-cups) of fatty fish per week. Fatty fish species, such as herring, salmon, sardines, albacore tuna, and mackerel are rich in omega-3 fatty acids, which protect heart health. If you don’t dig fish, talk to your doctor about taking omega-3 fatty acid supplements.
Herbalists and folk practitioners have used plant remedies for centuries, but only recently have scientists begun to study the powers of common herbs and spices. Raised cholesterol is a huge public health problem as it increases the risks of heart disease and stroke. The World Health Organisation estimates around 2.6 million deaths worldwide are related to high cholesterol. Could a popular spice help to lower your levels naturally?
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Cinnamon, the bark of a small evergreen tree, has been used as a medicine for centuries, if not millennia.
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Cinnamon provides heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels.
Recent studies suggest that cinnamon might be useful in lowering blood cholesterol levels.
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High cholesterol: Spice
High cholesterol: A spice shown to help keep the heart healthy and lower levels (Image: Getty Images)
One review of 13 randomised controlled trials investigated whether there was a link between cinnamon supplementation and blood lipid concentrations.
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They each took one to six grams of cinnamon powder daily, up to four months.
The authors of the review found that cinnamon supplementation significantly reduced blood triglycerides and total cholesterol levels.
The study concluded that cinnamon supplementation was found to be significantly associated with an elevation in HDL cholesterol, the so-called “good cholesterol.”
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In another study published in the National Library of Health, Indian spices such as cinnamon for a healthy heart was further investigated.
“Studies have shown the antioxidant and antimicrobial potential, the antidiarrheal activity of Cinnamon is also well documented,” began the study.
It added: “The ‘Indian Materia Medica’ and the ‘Indian Medicinal Plants – A Compendium of 500 species’ classifies cinnamon as an herbal drug which has cardiovascular effects.”
The study found circulatory stimulant effects of cinnamon reported in several books on medicinal plants.
High cholesterol: Cinnamon
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It was also found that dietary cinnamon increases biliary secretion of cholesterol and phospholipids without affecting the bile content.
“Studies on rats with cinnamon use on cholesterol levels found a significant anti-hypercholesterolemic action and reduced serum triglyceride level at a single dose of 250 mg/kg body weight.
“Suppression of total serum cholesterol, triglycerides, phospholipids and low-density lipoprotein levels were also observed in another investigation.
“The same group in their extension study with 80 percent methanolic extract and its chloroform fraction of different species of Cinnamomum observed that the extracts suppressed the elevated serum total cholesterol and triglyceride levels in corn oil-induced hyperlipidaemic rats.”
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Lower cholesterol
Health experts advise to stay away from foods that have partially hydrogenated and hydrogenated vegetable oils.
These man-made oils are sources of trans fatty acids known to raise LDL cholesterol.
They lower heart-protecting HDL (good) cholesterol and increase the inflammatory response in the body.
8 Foods That Can Lower Your Cholesterol Level
You can find trans fats listed on the Nutrition Facts panel of packaged foods.
Minimise how much food with trans fatty acids you eat.
The spice cinnamon purportedly lowers cholesterol levels when consumed in large amounts. Cinnamon is also touted as a treatment for other health issues such as diabetes, diarrhea and even the common cold. Medline indicates that there's no solid science supporting cinnamon's effectiveness for anything. Mayo Clinic cardiologist Thomas Behrenbeck indicates that the amount of cinnamon you should take to lower cholesterol levels is none. Talk to your doctor before you self-treat with a complementary or alternative therapies.
About Cinnamon
Cinnamon is native to Southeast Asia; the bark's essential oil and the bark itself are used to flavor and spice foods. Cinnamon got a buzz as a cholesterol-reducing agent after a small clinical study conducted in Pakistan was published in the December 2003 issue of "Diabetes Care." The study examined the effects of cinnamon on 60 people with type 2 diabetes. Researchers gave the control group 1, 3 or 6 g cinnamon a day for 40 days. At the end of the study, the control group exhibited reduced mean fasting serum glucose, triglyceride, low-density lipoprotein cholesterol and total cholesterol. There were no changes noted in the group of participants who were given a placebo.
Cinnamon and Cholesterol
Some people take a large amount of cinnamon with an eye to controlling their cholesterol levels — between 1 g and 6 g., says Behrenbeck, which is the amount used in the study. He goes on to state that while cinnamon may affect how your body metabolizes sugar and fat, there's still no conclusive evidence that cinnamon works for high cholesterol. The study conducted on cinnamon focused on its effects on people with diabetes — not specifically those with high cholesterol. Researcher Richard Anderson of the Beltsville Human Nutrition Research Center in Maryland participated in the Pakistan study and indicated that cinnamon can be toxic in high amounts.
Better Foods
Cinnamon may not be the answer to your cholesterol problems, but MayoClinic.com suggests other foods that are beneficial. Add high-fiber foods such as oatmeal and oat bran to your breakfast. Fish rich in omega-3 fatty acids are helpful; eat these at least twice a week. Choose from salmon, halibut, albacore tuna, herring, sardines, mackerel or freshwater trout. One-and-a-half oz. of walnuts or almonds can also help lower your cholesterol due to these nuts' heart-healthy unsaturated fats. Use extra-virgin olive oil in lieu of butter or margarine. Treat yourself to juices and yogurt drinks with added plant sterols or stanols.
Other Tips
MedlinePlus indicates that cinnamon can interact with numerous medications, including diabetes drugs and hepatotoxic drugs, medications that may harm the liver. Taking large amounts of cinnamon can be particularly risky for people with existing liver disease. Behrenbeck suggests using cinnamon as a healthy flavoring for your food in lieu of sugar or salt. Talk to your treating physician if you have questions about cinnamon and your cholesterol levels. If you have high cholesterol, your doctor may recommend that you take specific medications.
Adding cinnamon to food or taking a water-extracted cinnamon supplement may help you reduce your cholesterol, triglyceride and blood sugar levels.
Can You Use Cinnamon to Reduce Your Cholesterol?
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HIGH CHOLESTEROL
Terry Graedon
December 22, 2020
11 Comments
Test tube with blood sample for LDL-Cholesterol (LDL-C) test
Most people want to keep their cholesterol under control, but some would prefer to do so without medication. It is possible to use your diet to lower your cholesterol levels. Some people report that eating oatmeal with cinnamon every morning can make a difference. Will adding cinnamon to your food help reduce your cholesterol?
Reduce Your Cholesterol with Cinnamon:
Q. You’ve written recently about lowering cholesterol. About 15 years ago, a friend of mine conducted an experiment for his doctor. He started taking 1/2 teaspoon of cinnamon daily. After 90 days, his cholesterol levels were lowered to normal.
My own numbers were sky-high 40 years ago when my parents died. Our high cholesterol is hereditary. Various medications including niacin and statins resulted in bad consequences.
For many years now, I have relied on diet. My cholesterol numbers are not low enough, but I have not had a heart attack although I am nearly 83. I eat a lot of wild salmon and avoid processed foods. I also consume at least 1/2 teaspoon cinnamon in oatmeal or an anti-inflammatory shake daily.
A. Thank you for sharing your story. A recent meta-analysis considered cinnamon for lowering blood lipids like cholesterol in people with type 2 diabetes (Complementary Therapies in Medicine, Sept. 29, 2020). The researchers analyzed 16 studies with more than 1,000 participants and found that cinnamon supplementation reduced triglycerides, total cholesterol and LDL cholesterol. In a study of women with polycystic ovary syndrome, cinnamon lowered blood sugar and insulin as well as cholesterol (Asia Pacific Journal of Clinical Nutrition, 2018).
One word of caution: cassia cinnamon, which is the most commonly used spice, may contain coumarin. This natural compound can harm the liver in high doses. There is negligible coumarin in Ceylon cinnamon. You can read more about this potential hazard near the end of this post.
Another reader also wonders about using cinnamon to control cholesterol levels:
Q. My doctor has found that my cholesterol is 250 and wants to prescribe a statin to lower it. I’ve read that cinnamon can reduce your cholesterol. Is that true?
A. A meta-analysis of 13 studies found that cinnamon supplementation can lower triglycerides and total cholesterol, although it may not affect LDL cholesterol (Maierean et al, Journal of Clinical Lipidology, Nov-Dec. 2017).
Other readers have reported success with cinnamon. Here is one testimonial.
Using Cinnamon to Reduce Your Cholesterol:
Q. I am curious about the health value of cinnamon. A year ago, I ran across a Web site suggesting cinnamon to reduce bad LDL cholesterol in people with type 2 diabetes. I do not have this disease, but I wanted to improve my LDL with this spice.
Cinnamon the Miracle Spice / Helps Blood Glucose in Diabetes & Prediabetes - Dr. Alan Mandell D.C.
I’ve been working to improve my cholesterol levels with exercise and healthy diet. For about 10 years, my typical LDL was 135 while my HDL was 35. My siblings have similar numbers.
This year’s numbers were 114 and 43. My total cholesterol dropped from 192 to 170 and my triglycerides went from 98 to 65. The only change that I did in the last year was to have 1/4 teaspoon cinnamon on my breakfast every morning. I am pleasantly surprised. I like cinnamon and plan to continue taking it regularly. Most members of my family are politely skeptical. Have you seen any research?
Cinnamon Lowers Blood Sugar and Triglycerides:
A. A randomized placebo-controlled trial was published in Diabetes Care (Dec. 2003). As you report, it involved people with type 2 diabetes. The scientists found that cinnamon can help lower blood sugar, LDL cholesterol and triglycerides.
Since that study there has been other research to suggest that cinnamon (as well as bitter melon, Gymnema sylvestre, fenugreek, coffee, etc) may play a role in diabetes prevention and blood sugar control (Ballali & Lanciai, International Journal of Food Sciences and Nutrition, March 2012). Another study (Qin et al, Journal of Diabetes, Science and Technology, May 2010) reported that components in cinnamon can help reduce insulin resistance, a forerunner to something called metabolic syndrome and ultimately to diabetes.
In addition to its ability to reduce your cholesterol, cinnamon calms inflammation and inhibits platelet aggregation, making unwanted blood clots less likely (Jiang, Journal of AOAC International, March 2019). Turmeric also may lower cholesterol and perhaps raise beneficial HDL cholesterol (ibid).
Reader Testimonials on Cinnamon to Reduce Your Cholesterol:
Q. I read your column in my local newspaper and enjoy it very much. I’ve read some very interesting remedies.
Yesterday your column was on foods such as cinnamon to help lower cholesterol. I’ve been eating cinnamon toast for almost 6 months and am very curious to see if it helps me.
A. The American College of Cardiology and the American Heart Association have teamed up to recommend statins for tens of millions of Americans. We suspect that lots of folks would like to control their cholesterol with food first. A surprising number of foods can actually make a difference on these numbers. Cinnamon is just one of them (Allen et al, Annals of Family Medicine, Sept-Oct. 2013). A study of cinnamon, cardamom, saffron and ginger found that each of these spices lowered cholesterol over the course of two months (Azimi et al, Review of Diabetic Studies, Fall-Winter 2014).
Cinnamon Health Benefits - 10 Uses for Health, Diabetes, Heart and Cholesterol
Other readers have reported their experiences. You may find them helpful.
Jim wrote:
“I have been using Saigon cinnamon for about two months as a supplement to my diet and medication. It goes in my coffee, cereal, or oatmeal (at least once daily in the morning).
“A sprinkle of cinnamon daily keeps my blood sugar from spiking. I still must maintain a diet of low carbs and no sugar, but my glucose remains fairly constant levels (between 70 and 140) whereas without the spice it would spike sometimes as high as 230 for no apparent reason. Also, my A1C has dropped to 6.1 from the low 8s during this time.”
Diane also experienced benefit:
“I am a Type 1 diabetic. Cinnamon really does work for me. If you are a Type 2 diabetic, don’t assume that it will decrease your blood glucose levels to a ‘normal’ level. There’s no cure for this disease, obviously.
“I have noticed that cinnamon does a lot for me and my ailments from diabetes like my blood sugar level, cholesterol level, blood pressure readings, regularity, and gastroparesis [slow stomach emptying]. I found many benefits from cinnamon.”
JLB got two benefits from a cinnamon extract:
“I tried a concentrated form called Cinnulin for lowering my glucose level. It helped with that and surprisingly it lowered my triglycerides from 61 down to 51. I got a double benefit.”
Morning Star had a response she didn’t expect:
“These cinnamon stories really caught my attention. For over a year, I’ve been eating daily oatmeal with a sprinkling of it, in the hope of helping reduce my cholesterol. I’ve also noticed that my Raynaud’s [a circulatory problem where hands get very cold] has not been as severe as it had been, but I never made the connection until reading material on this website. Coincidence?
“I’d be cautious about taking capsules because overdose is a possibility. However, I think I will sprinkle a bit more on my oatmeal.”
Hazards of Cinnamon:
It is smart to be cautious; too much cassia cinnamon (the usual kind from the grocery store) could have enough coumarin in it to harm the liver. If you were taking a statin-type cholesterol-lowering drug and added cinnamon to reduce your cholesterol even further, you might put yourself at risk for hepatitis (Brancheau et al, American Journal of Case Reports, April 29, 2015).
Coumarin is not present in water-extracted concentrates such as Cinnulin. Moreover, it appears not to be present in any significant quantity in Ceylon cinnamon (Cinnamomum verum), which is also sold as canela in Latin or Mexican grocery stores. When people add cinnamon to coffee grounds in a paper filter, the resulting cinnamon-flavored beverage has no coumarin.
Cinnamon has been coupled with bad-for-you foods for so long that we’re almost likely to think of it as a junk food. But in fact there are claims that cinnamon can help regulate blood sugar, fight inflammation, lower cholesterol, prevent yeast infections and prevent Alzheimer’s. How much of that is true, and how much is a stretch? We dug into the research to find out.
Does cinnamon regulate your blood sugar?
Maybe. “There is some good evidence pointing in that direction, [but] the research is still quite mixed,” says Brooke Bulloch, a registered dietitian in Saskatoon. A 2012 Cochrane review analyzed 10 randomized-controlled trials and found that overall, cinnamon wasn’t better than a placebo at controlling blood sugar for diabetics. A 2013 review was more positive, saying that cinnamon did seem to decrease glucose levels, though it pointed out that the ideal dose and length of time to take it was unclear. Bottom line? There isn’t enough evidence to draw conclusions yet.
Does cinnamon prevent Alzheimer’s?
We really don’t know. Two short-term studies found that cinnamon could change the molecules associated with Alzheimer’s for rats who had type 2 diabetes. The key word there, is “rats.” “They’re a very poor predictor of human reactions,” explains Bulloch. The most we can say is that more research is needed.
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Does cinnamon lower cholesterol?
“The research looks promising,” says Bulloch. A 2013 meta analysis found that cinnamon reduced total cholesterol and triglycerides, a kind of fat found in your blood. It also decreased the levels of LDL cholesterol (the “bad” kind) and increased the good HDL cholesterol. Unfortunately, there are a few limitations to this research: First, it was only done on people with diabetes. And second, the amount of cinnamon people took and the amount of time they took it varied widely. There are other lifestyle ways to lower your cholesterol — like losing weight and limiting trans fats — that have a lot more evidence behind them.
Can cinnamon fight inflammation?
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In a petri dish, yes. In hamsters and mice? Maybe. In humans? We don’t know. Chronic inflammation is thought to be connected to heart disease, cancer and arthritis, so anti-inflammation in general is a good goal. Unfortunately, the effects of diet on inflammation aren’t clear. “We know that cinnamon contains antioxidants, but we don’t know exactly what role it will play against inflammation in our bodies,” explains Bulloch. “I don’t know if the cinnamon is going to make a huge difference.”
Can cinnamon fight candida and yeast infections?
“There’s zero research around this,” says Bulloch. Lab research has shown that cinnamon is anti-fungal: one study looked at cinnamon essential oils, for example, and showed that the oils fought fungus which grew on decaying wood. But there hasn’t been any research done on living creatures. “It’s the least convincing claim of all,” says Bulloch.
Background: Cinnamon is a rich botanical source of polyphenols, whose positive effects on blood lipid concentrations have been hypothesized, but have not been conclusively studied.
Objective: The objective of the study was to systematically review and evaluate the effect of administration of cinnamon on blood lipid concentrations.
Methods: We assessed 13 randomized controlled trials with 750 participants investigating the effect of cinnamon supplementation on blood lipid concentrations. A meta-analysis was performed using random effect models, with weighted mean differences (WMDs; with 95% confidence interval [CI]) for endpoints calculated using a random effects model.
Results: No statistically significant effect of cinnamon was observed on blood low-density lipoprotein cholesterol (LDL-C; WMD: -0.16 mmol/L [-6.19 mg/dL], 95% CI: -0.35, 0.03 [-13.53, 1.16], P = .10) and high-density lipoprotein cholesterol (HDL-C; WMD: 0.05 mmol/L [1.92 mg/dL], 95% CI: -0.03, 0.12 [-0.03, 4.64], P = .21) concentrations. However, a statistically significant reduction in blood triglycerides (WMD: -0.27 mmol/L [-23.91 mg/dL], 95% CI: -0.39, -0.14 [-34.54, -12.40], P < .01) and total cholesterol concentrations (WMD: -0.36 mmol/L [-13.92 mg/dL], 95% CI: -0.63, -0.09 [-24.36, -3.48], P < .01) was observed. HDL-C was significantly elevated after the omission of 1 study (WMD: 0.04 mmol/L [1.54 mg/dL], 95% CI: 0.03, 0.06 [1.16, 2.32], P < .01) during our sensitivity analysis. A meta-regression analysis was conducted, and no significant association was found between changes in lipid parameters and cinnamon dose. In contrast, changes in blood levels of total cholesterol (slope: 0.09; 95% CI: 0.02, 0.16; P < .01), LDL-C (slope: 0.05; 95% CI: 0.001, 0.10; P = .05) and triglycerides (slope: 0.06; 95% CI: 0.04, 0.09; P < .01) were significantly and positively associated with the duration of supplementation. No statistically significant association was found between blood HDL-C changes and duration of supplementation.
THE MAGICAL HERB THAT CLEANS ARTERIES, LOWERS CHOLESTEROL & SUGAR - Dr Alan Mandell, DC
Conclusion: Cinnamon supplementation significantly reduced blood triglycerides and total cholesterol concentrations without any significant effect on LDL-C and HDL-C.
Keywords: Cholesterol; Cinnamon; Lipid profiles; Nutraceuticals; Triglycerides.
Cinnamon is a plant that has a variety of uses among many different cultures, from spicing up foods to deterring germs from growing. There are two forms of cinnamon that are commonly found in foods:
Cinnamomum verum: also known as “true” cinnamon, Cinnamomum zeylanicum, or Ceylon cinnamon. This type of cinnamon is commonly used in sweet pastries.
Cinnamomum cassia: also known as cassia, Chinese cinnamon, or “bastard” cinnamon. This type of cinnamon is a stronger spice that is used in a variety of foods. In fact, it is cassia-based cinnamon that is often seen on the grocery shelves and is typically cheaper than true cinnamon.
There’s been a lot of talk about the health benefits of cinnamon, but can it lower cholesterol levels? Some scientists studying cinnamon say that it might have potential. Much of the information publicized about cinnamon mostly concerns its role in lowering blood sugar in diabetes. During some of these studies, scientists also found evidence that, along with lowering glucose levels, cinnamon may also lower lipid levels.1
Cinnamon sticks
Lianne Milton/Photodisc/Getty Images
What Have the Studies Proven?
Several studies have examined the effectiveness of cinnamon in lowering cholesterol and triglyceride levels in individuals with type 2 diabetes.2 A 2017 review of 13 studies was conducted to determine if cinnamon supplementation has a beneficial impact on lipid levels.3 The researchers concluded that, in these studies, cinnamon significantly lowered total cholesterol, LDL cholesterol, and triglyceride levels. HDL cholesterol levels, however, did not appear to be significantly lowered in any of these studies.
How Does Cinnamon Lower Cholesterol Levels?
It is not yet known how cinnamon can affect cholesterol and triglyceride levels. Cinnamaldyhyde has also been identified as a potential component found in cinnamon that can help lower cholesterol levels, although how it lowers cholesterol has not been established.4
The Bottom Line
The research conducted on cinnamon so far has not conclusively proven that it can lower cholesterol and triglyceride levels. Therefore, more studies are needed to determine how effective cinnamon would be in reducing your lipids. You should speak to your healthcare provider first before adding cinnamon to your lipid-lowering regimen since it is not known if it can worsen certain medical conditions or interact with other medications you are taking.
Does honey and cinnamon reduce cholesterol?
Honey and cinnamon make for a popular flavor pairing. Both naturally sweet, honey and cinnamon are often included together in recipes for baked goods, oatmeal, tea, and even meat.
While honey and cinnamon have been used separately for medicinal purposes, some believe that combining the two boosts their medicinal properties. The combination has been used in oriental and Ayurvedic medicine for centuries. Honey and cinnamon together have been said to help:
Arthritis
Cancer symptoms
Hair loss
Bladder infections
Toothaches
Pimples
High cholesterol levels
The common cold
Upset stomach / indigestion
Immune system
Heart disease
Weight loss
Fatigue
Bad Breath
Hearing loss
In this guide, we’ll take a look at what science has to say about the benefits, and potential risks, of combining honey and cinnamon.
HOW TO LOWER YOUR CHOLESTEROL NATURALLY | 10 Simple Steps
Nutrition Information
To understand how honey and cinnamon might work together for your health, it’s first important to understand the nutritional profile of each ingredient individually.
One tablespoon of honey contains:
Calories: 64
Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 1 milligram
Carbohydrates: 17 grams
Fiber: 0 grams
Sugar: 17 grams
Protein: 0 grams
One teaspoon of ground cinnamon contains:
Calories: 6
Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 0 milligram
Carbohydrates: 2 grams
Fiber: 1 grams
Sugar: 0 grams
Protein: 0 grams
Cinnamon is also a significant source of calcium and iron. Two teaspoons of cinnamon contain:
5% of daily recommended intake (DRI) of calcium
2% DRI of iron
40% DRI of manganese
10% DRI of fiber
Potential Health Benefits of Honey and Cinnamon
Considering that both honey and cinnamon have health benefits individually, it is unsurprising that they are also helpful when paired. The extent of these benefits is still being researched. Here are some of the benefits of honey and cinnamon that scientists have discovered.
Reduce Risk of Heart Disease
Individually, both honey and cinnamon may lower risks of developing heart disease. Honey has been shown to lower LDL (bad) cholesterol levels by 6%, triglyceride levels by 11%, and potentially boost HDL (good) cholesterol levels.
Cinnamon, in turn, has been shown to reduce total cholesterol levels.
Since high cholesterol is linked to an increased risk of developing heart disease, the cholesterol-reducing effects of both honey and cinnamon together may reduce your risk of developing heart disease.
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Heal Wounds
Honey has been shown to help heal wounds, including foot ulcers caused as a complication of diabetes.
Cinnamon may also help heal wounds. A test-tube study found that cinnamon oil helped protect wounds against antibiotic-resistant bacteria. However, further studies are needed to determine whether these effects would be helpful outside of a lab.
Arthritis Treatment
A study at Copenhagen University found that giving patients a mixture of honey and cinnamon before breakfast helped to relieve the pain associated with arthritis. Within a week 73 out of 200 patients were relieved of pain. After one month of treatment patients who could previously not walk or move around were able to move without pain.
Cure for Bladder Infections
Studies have shown that a mixture of honey and cinnamon can kill germs in the bladder. If you’re suffering from a bladder infection, a mixture of honey and cinnamon may provide a cure.
Potential Risks of Honey and Cinnamon
Always check with your doctor before using honey and cinnamon to treat a known medical condition. Although there are no known adverse effects of combining honey and cinnamon, it’s important to be aware of potential risks they pose separately:
Toxic Exposure
The majority of the world’s cinnamon is produced in Sri Lanka, Indonesia, China, Vietnam, and Burma. Recent studies have shown that cinnamon sold in retail stores contain high levels of coumarin and other toxic elements. Eating large amounts of coumarin has been associated with an increased risk of the development of cancerous tumors.
High Sugar Intake
Honey contains high amounts of sugar. A diet high in sugar can lead to serious health problems such as heart disease.
What home remedy is good for high cholesterol?
There are many alternative treatments that claim to lower cholesterol. Before you try any, talk to your doctor. Few natural products have been proven in scientific studies to lower cholesterol, but some might be helpful. Either way, it’s important to ask your doctor if a supplement or alternative remedy could affect other medications you're taking or cause side effects.
Supplements for Lowering Cholesterol
Some of the herbal and nutritional supplements that may help lower cholesterol include:
Tried Cinnamon Before? Here is the Real Story About Cinnamon!
Garlic: Some studies show that garlic may lower blood levels of total cholesterol by a few percentage points, but only in the short term. Other studies suggest it may not be as helpful as once thought. Garlic may prolong bleeding and blood clotting time, so you shouldn’t take garlic or garlic supplements before surgery or with blood-thinning drugs such as Coumadin.
Fiber: Taking a supplement to help you get enough daily fiber can help lower your overall cholesterol level and your LDL (bad) cholesterol. Some examples of fiber supplements are psyllium, methylcellulose, wheat dextrin, and calcium polycarbophil. If you take a fiber supplement, increase the amount you take slowly. This can help prevent gas and cramping. It’s also important to drink enough liquids.
Whey protein: You can get this milk-based protein from dairy products. You can take it as a supplement, too, typically in a powder form that you can add to drinks or soft foods. Studies suggest that whey protein supplements can lower LDL and total cholesterol. If your doctor gives you the go-ahead to try one, choose a supplement that lists whey protein as its only ingredient, so you avoid things like added sugar. Also look for a label on the packaging that says NSF Certified for Sport or certified by Informed Choice, which means the product has been tested for purity.
Guggulipid: This is the gum resin of the mukul myrrh tree. It has been used in traditional ayurvedic medicine, which originated in India more than 2,000 years ago. In clinical studies done in India, guggulipid lowered blood levels of total cholesterol and LDL cholesterol. But most of these studies don’t meet the criteria for scientific validity. Also, enthusiasm for using guggulipid as a cholesterol-lowering herbal agent went down after the publication of negative results from a clinical trial in the U.S. More research is needed to find out how safe and effective this herb is.
Red yeast rice:Studies show it may help lower cholesterol. At one time, it was an ingredient in the over-the-counter supplement Cholestin. But in 2001, the FDA took Cholestin off the shelf because it contained lovastatin, a compound found in the cholesterol prescription medication Mevacor. Reformulated "Cholestin" no longer has red yeast rice in it. Other supplements in the U.S. that have red yeast rice can contain only very small levels of lovastatin. The FDA does not allow promotion of red yeast rice for lowering cholesterol.
Policosanol: Produced from sugar cane, policosanol was found to be effective in lowering LDL cholesterol in several studies. Most policosanol supplements found in the U.S., including the reformulated Cholestin, contain policosanol extracted from beeswax and not the sugar cane policosanol. There is no evidence that policosanol extracted from beeswax can lower cholesterol. More studies on sugar cane policosanol are needed to find out how effective and safe it is for lowering cholesterol.
Other herbal products: The results of several studies suggest fenugreek seeds and leaves, artichoke leaf extract, yarrow, and holy basil all may help lower cholesterol. These and other commonly used herbs and spices -- including ginger, turmeric, and rosemary -- are being investigated for their potential beneficial effects relating to coronary disease prevention.
How can I lower my cholesterol in 2 days?
High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.
Dietary Approaches to Lowering Cholesterol
Eating more foods with fiber, soy, omega-3 fatty acids, and plant compounds similar to cholesterol (plant stanols and sterols) can lower LDL cholesterol, or bad cholesterol.
Fiber: Only plant foods (vegetables, fruits, legumes, unrefined grains) have dietary fiber. The soluble fiber in foods like oat bran, barley, psyllium seeds, flaxseed meal, apples, citrus fruits, lentils, and beans are particularly effective at lowering total and LDL cholesterol.
Nuts: Ones like almonds, walnuts, pecans, and pistachios can reduce cholesterol. According to the FDA, eating a handful (1.5 ounces) of walnuts every day can lower your chances of getting heart disease. You can replace foods high in saturated fats with nuts, and they are a good source of fiber.
Soybeans: Substituting soybeans or soy protein for other proteins has been shown to prevent coronary heart disease by lowering LDL cholesterol and triglycerides. Soy protein is in tofu, tempeh, soy milk, soy yogurt, edamame, soy nuts, and many other food products made from soybeans.
Phytosterols: Phytosterols (plant sterol and stanol esters) are compounds found in small amounts in foods such as whole grains, as well as in many vegetables, fruits, and vegetable oils. They lower LDL cholesterol, mostly by interfering with the amount of cholesterol your intestine absorbs. Phytosterols can be found in some margarine spreads, dressings for salads, and dietary supplements. Check labels.
Omega-3 fatty acids: Eating foods rich in omega-3 fatty acids may also help reduce heart disease and lower triglycerides. Omega-3 fatty acids slow the rate at which the liver makes triglycerides. Omega-3 fatty acids also have an anti-inflammatory effect in the body, decrease the growth of plaque in the arteries, and aid in thinning blood. Aim for at least two servings of fatty fish like salmon, mackerel, herring, tuna, and sardines per week. A couple of other foods with omega-3 fatty acids are flaxseed and walnuts. Supplement sources include fish oil capsules, flaxseed, and flaxseed oil. If you’re considering taking omega-3 fatty acids, first ask your doctor if these supplements are right for you, especially if you’re taking blood-thinning medication.
Dietary fiber, nuts, soybeans, and phytosterols each have different ways of lowering cholesterol levels. Enjoy them with fruits and vegetables, and cut back on saturated fats.
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Avoid Trans Fats
Stay away from foods that have partially hydrogenated and hydrogenated vegetable oils. These man-made oils are sources of trans fatty acids known to raise LDL cholesterol. They lower heart-protecting HDL (good) cholesterol and increase the inflammatory response in the body. You can find trans fats listed on the Nutrition Facts panel of packaged foods. Minimize how much food with trans fatty acids you eat.
Mind-Body Practices
Along with a healthy diet and aerobic exercise, some things that might help you keep your cholesterol in check are:
Yoga
Tai chi
Meditation
If you have a health condition, ask your doctor if yoga is right for you. It’s also important to work with an experienced yoga instructor to lower your chances of doing a pose wrong and getting injured.
If diet and regular exercise don’t help you cut your cholesterol enough, talk to your doctor about taking cholesterol-lowering medications.
If you already take medications, these changes can improve their cholesterol-lowering effect.
1. Eat heart-healthy foods
A few changes in your diet can reduce cholesterol and improve your heart health:
How I Lowered My Cholesterol by 130 Points Without Statins
Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.
Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.
2. Exercise on most days of the week and increase your physical activity
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:
Taking a brisk daily walk during your lunch hour
Riding your bike to work
Playing a favorite sport
To stay motivated, consider finding an exercise buddy or joining an exercise group.
3. Quit smoking
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:
Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
Within three months of quitting, your blood circulation and lung function begin to improve
Within a year of quitting, your risk of heart disease is half that of a smoker
4. Lose weight
Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.
Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.
5. Drink alcohol only in moderation
Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.
If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.
Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.
If lifestyle changes aren't enough …
Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low.
What kind of cinnamon is best for cholesterol?
Cinnamon is a ubiquitous spice in the US, but it has hidden depths. There are actually two types of cinnamon commonly available: Ceylon cinnamon, also known as Cinnamomum verum, and Cassia cinnamon, or Cinnamomum cassia. Both types are just sold as "cinnamon" in the US, but Ceylon cinnamon is considered more delicate and less pungent than Cassia cinnamon. They both contain the same active ingredients and flavor but have different potencies.
Ceylon cinnamon comes from the bark of cinnamon trees, which are small evergreens found in Sri Lanka and much of Southeast Asia. The bark is dried and can be ground or used in stick form to add sweetness and warmth to a wide variety of foods. Cinnamon is an important spice for curry, drinks, baked goods, and candy. Ceylon cinnamon also offers some impressive health benefits.
Health Benefits
The vitamins, minerals, and antioxidants in Ceylon cinnamon provide significant health benefits. For example, cinnamon is full of beta-carotene, which is part of the reason for its rich brown color. The carotene family of pigments acts as important provitamins since they can be converted into vitamin A. This vitamin is an important part of keeping your eyes healthy.
Other health benefits of Ceylon cinnamon include:
Reduced Inflammation
Ceylon cinnamon's active ingredient, cinnamaldehyde, may have anti-inflammatory properties. Cinnamaldehyde has been shown to reduce the inflammatory response in the body, leading to fewer negative symptoms. Inflammation is linked to chronic conditions like heart disease, diabetes, and arthritis. Ceylon cinnamon may be able to reduce symptoms of these conditions.
May Reduce Cholesterol Levels
Early studies done with cinnamon have shown that it can help reduce your cholesterol levels. "Bad" LDL cholesterol is connected to problems like heart disease, as are high cholesterol levels overall. Cinnamon appears to help lower LDL and overall cholesterol levels without affecting "good" HDL cholesterol significantly.
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Improves Insulin Response
Finally, cinnamon also seems to have benefits for people with insulin resistance or diabetes. Studies show that regularly consuming cinnamon can help your body's natural response to insulin. This can help your body moderate its blood sugar levels more effectively and reduce your risk of hypo- or hyperglycemia incidents.
What powder reduces cholesterol?
Carrying high levels of LDL cholesterol in your blood increases your chance of heart attack and stroke. That’s why you want to try keep your cholesterol levels healthy.
If you’ve been diagnosed with high cholesterol, your doctor may prescribe statins, a medicine used to lower LDL cholesterol. Your doctor may also suggest changes to your diet and exercise routine. Dietary changes could include foods particularly good for lowering cholesterol.
There are two main kinds of cholesterol:
low-density lipoprotein (LDL), also called “bad” cholesterol
high-density lipoprotein (HDL), also called “good” cholesterol
You want to have low levels of LDL and higher levels of HDL. The recommended cholesterol levels are:
Total cholesterol: less than 200 milligrams per deciliter (mg/dL)
LDL cholesterol: less than 100 mg/dL
HDL cholesterol: 60 mg/dL or higher
You could be at risk for high LDL cholesterol if you’re overweight or don’t get enough exercise. You can also inherit a tendency for high cholesterol.
Your liver makes cholesterol. You can also get it from certain foods that contain it — but not as much as from foods that contain saturated and trans fats. These types of fat cause your liver to produce extra cholesterol.
But there are foods — and supplements derived from foods — that can lower your cholesterol, too.
Talk to a doctor about any supplement you’re considering, especially if you’re pregnant.
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1. Niacin
Niacin is a B vitamin. Doctors sometimes suggest it for patients with high cholesterol or heart concerns. It increases the level of good cholesterol and reduces triglycerides, another fat that can clog arteries. You can get niacin from foods, especially liver and chicken, or from supplements.
The recommended daily intake of niacin is 14 milligrams for women and 16 milligrams for men.
Don’t take supplements unless your doctor recommends it. Doing so can cause side effects like skin itching and flushing, nausea, and more.
2. Soluble fiber
There are two kinds of fiber: soluble, which dissolves into a gel in liquid, and insoluble. Soluble fiber lowers cholesterol absorption in your bloodstream.
The recommended daily amounts of fiber are:
men 50 and under: 38 grams
men over 50: 30 grams
women 50 and under: 25 grams
women over 50: 21 grams
The good news is that soluble fiber is probably in foods you already enjoy:
orange: 1.8 grams
pear: 1.1 to 1.5 grams
peach: 1.0 to 1.3 grams
asparagus (1/2 cup): 1.7 grams
potato: 1.1 grams
whole wheat bread (1 slice): 0.5 grams
oatmeal (1 1/2 cups): 2.8 grams
kidney beans (175 milliliters, approximately 3/4 cup): 2.6 to 3 grams
3. Psyllium supplements
Psyllium is fiber made from the husks of seeds of the Plantago ovata plant. You can take it in a pill or mix it into drinks or food.
Taking psyllium regularly has been shownTrusted Source to significantly reduce cholesterol levels. It also relieves constipation and can lower blood sugar for people with diabetes.
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4. Phytosterols
Phytosterols are waxes derived from plants. They prevent your intestines from absorbing cholesterol. They’re naturally present in whole grains, nuts, fruits, and vegetables.
Food manufacturers have begun adding phytosterols to prepared foods, such as margarine and yogurt. That’s right: you can eat a food containing cholesterol and counteract the effect of that cholesterol, at least a little, at the same time!
5. Soy protein
Soy beans and foods made with them can lower LDL cholesterol a little.
Tofu, soy milk, and steamed soy beans are a good source of lean protein, which means eating them instead of a fatty food like beef can reduce the overall cholesterol in your diet.
6. Garlic
The cholesterol-lowering effect of garlic is unclear. It could help preventTrusted Source heart disease, but a 2009 meta-analysisTrusted Source of medical studies concluded that it doesn’t reduce cholesterol specifically.
Garlic is thought to have other health benefitsTrusted Source, though, including lowering blood pressure. You can get the benefits from food or from a supplement.
7. Red yeast rice
Red yeast rice is white rice that has been fermented with yeast. It’s eaten and used as a medicine in China.
Some red yeast rice supplements have been shown to lower cholesterol, because they contain monacolin K. This has the same chemical makeup as lovastatin, a cholesterol-lowering medicine.
However, you won’t find monacolin K in the red yeast rice sold in America because the FDATrusted Source ruled in 1998 that monacolin K was a medicine and couldn’t be sold as a supplement.
You can still find red yeast rice supplements, but they don’t contain monacolin K.
Red yeast riceTrusted Source may also cause kidney, liver, and muscle damage.
8. Ginger
One 2014 studyTrusted Source showed that ginger can lower your total cholesterol and triglycerides levels, while a studyTrusted Source from 2008 showed that it can reduce LDL cholesterol levels and boost HDL cholesterol.
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You can add raw ginger to food, or take it as a supplement or powder.
9. Flaxseed
Flax is a blue flower grown in temperate climates. Both its seeds and the oil drawn from them are good sources of omega-3 fatty acids, which have a number of health benefits, including raising HDL cholesterol levels.
To get the biggest health boost from flaxseed, use its oil or eat flaxseed ground, not whole. Our bodies can’t break down the shiny outer shell of the seed.
The takeaway
If you’ve been diagnosed with high cholesterol, dietary changes can help. Certain foods and supplements can help lower your cholesterol levels. Talk to a doctor before trying any new supplement. They will help you find the best supplement and dosage for you.
There's little evidence that cinnamon can lower your cholesterol, so cinnamon isn't recommended to treat high cholesterol. Although some cholesterol-lowering effects have been seen in animal studies, there's little evidence that this applies to humans. Most of the trials have shown no effect on blood cholesterol. Much more study is needed.
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However, cinnamon can be a healthy way to add flavor to foods, especially in place of adding sugar or salt.
To reduce your cholesterol, focus instead on lifestyle changes:
Limit the amount of saturated fats — including butter, cream, bacon and red meat — you eat.
Limit the amount of trans fats — including shortening, partially hydrogenated oils — you eat.
Lose excess weight.
Eat heart-healthy foods, such as whole grains, fruits and vegetables.
If you can't reduce your cholesterol levels with lifestyle changes alone, your doctor is likely to recommend cholesterol-lowering medication.
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