Turmeric, famous for its vibrant yellow color and long-standing use in traditional medicine, has grabbed researchers’ interest for an unexpected reason—it might help reduce cholesterol. Here’s what happens when you include it in your meals.
1. Lowers Cholesterol and Triglyceride Levels
A 2017 review and meta-analysis of seven randomized controlled trials on turmeric or curcumin found that it reduced LDL (“bad”) cholesterol and triglyceride levels.¹
A 2023 review and meta-analysis of 64 randomized controlled trials on turmeric or curcumin showed notable improvements in total cholesterol, triglycerides, LDL, and HDL (“good”) cholesterol levels, but no change in apolipoprotein A or B.² However, the researchers noted that the evidence supporting these outcomes was considered low or very low.
Turmeric is also popularly believed to help with other conditions, though scientific studies don’t back these uses. These include treating:
- Stomach and intestinal gas
- Alzheimer’s disease
- Eye inflammation
- Bypass surgery recovery
- Crohn’s disease
- Diabetes
- Irritable Bowel Syndrome (IBS)
- Joint pain
- Psoriasis
- Rheumatoid arthritis
2. Reduces Inflammation
Curcumin, turmeric’s active compound, has anti-inflammatory and antioxidant properties that may help lower LDL cholesterol and prevent artery plaque buildup. Some small studies suggest it could slightly improve lipid profiles, but more research is needed to confirm these effects.³
3. May Prevent Certain Cancers
Ongoing studies are exploring turmeric’s impact on different types of cancer.⁴ Animal research indicates it might help prevent colon, stomach, and skin cancers in rats,⁵ but results have been mixed, and more evidence is required to verify these benefits.
While turmeric is being studied for cancer prevention, its active ingredient, curcumin, has also shown potential in lowering cholesterol by reducing inflammation and oxidative stress—both of which contribute to high LDL levels. Still, more human studies are needed to confirm these effects.
Selection, Preparation, & Storage
If you want to cook with turmeric, there are plenty of recipes to try. Some use fresh turmeric root, available in the produce section of most grocery stores, while others call for ground turmeric, found in the spice aisle.
Since research on turmeric’s cholesterol-lowering effects is still developing, there’s no official recommended dosage. For now, just follow your favorite recipes.
If you’re considering high amounts of turmeric in your diet or taking it as a supplement, check with your doctor first. Large doses could worsen certain health issues, including gastrointestinal conditions, diabetes, kidney stones, and bleeding disorders.
Possible Side Effects
When used in normal food amounts, turmeric usually doesn’t cause major side effects. However, some people report stomach upset, nausea, dizziness, or diarrhea.
Turmeric may also:
- Lower blood sugar
- Slow blood clotting
- Reduce iron absorption
It can interact with several medications, such as:
- Diabetes drugs
- Medications processed by the liver
- Blood thinners
…and many others.
Using turmeric medicinally might worsen certain conditions, including gallbladder disease, kidney stones, bleeding disorders, GERD, and hormone-sensitive cancers.⁶
Always talk to your healthcare provider before using turmeric if you’re on medication or managing a health condition.
Pregnant or breastfeeding women should avoid medicinal doses of turmeric, as it’s likely unsafe in large amounts.
Key Takeaways
- May help reduce LDL cholesterol and triglycerides, but evidence is limited.
- Curcumin’s anti-inflammatory properties could support heart health.
- High doses may cause side effects or interact with medications—consult your doctor first.