A Spice That May Help Support Healthy HDL Cholesterol

Key Points

• Turmeric may help support healthy HDL cholesterol levels as part of a balanced diet.
• Pair turmeric with black pepper to help improve curcumin absorption.
• An overall healthy lifestyle plays the biggest role in cholesterol health.

LDL, or “bad” cholesterol, often gets the most attention. But HDL, often called “good” cholesterol, matters too.

HDL acts like a cleanup crew in the bloodstream. It helps pick up excess cholesterol and transport it back to the liver so the body can remove it. Higher HDL levels are linked with a lower risk of heart disease and stroke. For adults, an HDL level of 60 mg/dL or above is considered healthy.

Exercise and an overall nutritious diet do most of the work, but spices may offer a small boost. Turmeric is one ingredient that may help. Here’s what dietitians say about how this golden spice relates to HDL and how to use it.

Turmeric and HDL Cholesterol

Turmeric is the bright yellow spice that gives curry its familiar color. Its main active compound, curcumin, is a polyphenol known for antioxidant and anti-inflammatory properties that have attracted interest in heart-health research.

A recent review found that curcumin supplements increased HDL by about 2.4 mg/dL on average, while also lowering LDL cholesterol, total cholesterol and triglycerides. Another analysis reported similar findings, with HDL rising by about 1.8 mg/dL. Even so, those gains are modest and are unlikely to meaningfully change overall heart health on their own, says Michelle Routhenstein, M.S., RD, CDCES, CDN.

It is also important to note that most studies used concentrated curcumin supplements, with doses around 500 to 3,000 milligrams per day. Ground turmeric contains only about 3% curcumin, and 1 teaspoon provides roughly 90 mg. While cooking with turmeric will not match the concentrated amounts used in research, it can still be a flavorful way to add curcumin to your diet.

Think of turmeric as a helpful sidekick in your meals. It adds color and flavor while offering beneficial plant compounds. For example, 1 teaspoon of ground turmeric provides about 26% of the Daily Value for manganese and 9% for iron. Pairing it with black pepper can help improve curcumin absorption.

Try adding turmeric to curry, soup or roasted vegetables. Heart health benefits come from the bigger picture, but turmeric can be a flavorful place to start.

Should You Take Turmeric Supplements?

Because the amount of curcumin in food is far lower than the amount used in research, a supplement may seem like the obvious next step. Turmeric and curcumin supplements are generally considered safe at recommended amounts for up to two to three months, though they can cause side effects such as nausea, acid reflux or diarrhea.

There is also a greater concern around liver health. Although liver injury from turmeric is rare, turmeric is a common cause of herbal supplement-related liver injury. Most cases have involved high-bioavailability curcumin products, including those with added black pepper extract. Turmeric supplements may also be unsafe during pregnancy, and like many herbal products, they may interact with certain medications.

“I generally wouldn’t recommend turmeric or curcumin supplements for the purpose of raising HDL, especially without medical guidance,” says Routhenstein. “Concentrated supplements can have blood-thinning effects and may increase bleeding risk, particularly for people taking anticoagulant or antiplatelet medications.”

How to Use Turmeric in Your Diet

Here are a few easy ways to enjoy turmeric:

• Golden Milk: Warm milk or soy milk with turmeric, cinnamon, ginger and a pinch of black pepper.
• Scrambled Eggs or Tofu: Stir in 1/4 teaspoon for a sunny color and mild, peppery flavor.
• Roasted Vegetables: “Turmeric is an easy way to add beautiful color and warmth to your meals,” says Kristen Nhial, M.S., RD. “Try adding it to roasted vegetables for a pop of color and a subtle, earthy taste.”
• Soups and Lentils: Add a teaspoon to dal, lentil soup or chicken noodle soup.
• Turmeric Tahini Sauce: “You can drizzle vegetables with a simple turmeric tahini sauce for a creamy, flavorful finish,” says Nhial. “Sometimes, a simple sauce can turn vegetables from something you feel you should eat into something you genuinely want to eat.”

Recipes to Try

Other Tips to Raise HDL Cholesterol

Turmeric is only one part of the equation. These lifestyle habits can have a bigger effect on cholesterol levels:

• Stay Active. A recent meta-analysis found that moderate-intensity aerobic exercise, such as brisk walking or cycling, significantly increased HDL in adults with overweight or obesity. Another study found that combined cardio and strength training produced meaningful improvements in HDL cholesterol.
• Avoid or Quit Smoking. Cigarette smoking lowers HDL, so quitting may help raise your levels.
• Swap in Unsaturated Fats. Cook with olive or avocado oil and choose nuts, seeds and fatty fish instead of foods high in saturated fat.
• Manage Your Weight. If your health care provider recommends it, losing as little as 5% of your body weight can improve cholesterol levels.

Our Expert Take

Research suggests that curcumin, the main compound in turmeric, may modestly increase HDL cholesterol. Still, the effect is small, and the doses used in studies are much higher than what you would normally get from cooking with turmeric. Supplements also come with possible safety concerns, so speak with your health care provider before trying one.

As Routhenstein puts it, “I encourage people to incorporate these spices as part of a varied, heart-healthy eating pattern rather than relying on any one particular spice as a heart-health solution.”

Ultimately, turmeric is best enjoyed as part of a lifestyle that includes a balanced diet, regular physical activity, weight management and avoiding smoking.