Updated: December 5, 2023
Cholesterol Basics | Ginger and cholesterol | Can ginger lower cholesterol | Bottom lineArticle summary: Adding 2 grams of ginger to your daily diet might decrease LDL and total cholesterol. However, ginger should not be treated as a standalone remedy. Use ginger as a part of a balanced, healthy diet.
Cholesterol
Cholesterol plays a vital role in your body, helping to build cells and produce hormones and vitamins. It becomes a concern when we consume too much of it (particularly in the Western diet) since the liver already generates the cholesterol we need.
Cholesterol explained in detail.
Ginger and Cholesterol
Ginger [1] is a member of the Zingiberaceae family, which also includes cardamom and turmeric.
Historically, ginger has been a remedy for ailments such as nausea, indigestion, high blood pressure, colds, arthritis, and migraines beyond its culinary uses.
Compounds and functions
Ginger contains various compounds that hold therapeutic potential for numerous health issues. It contains over 400 substances, including phenols and terpenes.
- Terpenes, found in many plant oils, are not just beneficial for plants; in humans, they show antimicrobial, anti-inflammatory, antioxidant, anti-diabetic, gastroprotective, and anticarcinogenic effects.
- Ginger contains compounds like gingerols, shogaols, and zingerone. The most well-known, 6-gingerol, gives ginger its taste and smell. Research shows that it might help fight cancer, reduce inflammation, reduce cholesterol, and fight off bacteria. [2][3]
Can ginger lower cholesterol?
Research shows that daily ginger consumption of approximately 1-2 grams might help with high cholesterol. Although research into ginger's effectiveness in lowering cholesterol offers some indications, the evidence is inconclusive. More studies are needed to establish definitive conclusions.
Research:
A meta-analysis [5], including 12 trials and 586 participants, showed that ginger reduced the levels of triglycerides, total cholesterol, LDL cholesterol, and increased HDL; the results, however, failed to reach statistical significance.
Human randomized placebo-controlled trials [6] have shown that ginger supplementation (undertaken over eight weeks) of around two grams per day resulted in a reduction in LDL, VLDL, and total cholesterol.
Ginger's natural compounds may positively affect fat metabolism. They could change enzyme activity to decrease cholesterol production in the liver and help the body eliminate cholesterol as bile acids. These acids break down dietary fats, which are then expelled. This activity might reduce heart disease risk.
Dosage and side effects
The dosage [4] generally ranges between 170 mg and 1 g, with doses safely ranging upwards of 6 g daily. It is hard to ingest too much ginger without burning your tongue off. So most people can safely consume ginger without thinking about dosage.
High quantities exceeding 4 grams may lead to gastrointestinal discomfort, including nausea, heartburn, reflux, and diarrhea. Additionally, high doses can thin the blood and lower blood pressure.
Ginger is safe and it's difficult to over-consume it.
Bottom line
Studies indicate that daily intake of 1-2 grams of ginger may help reduce total and LDL cholesterol.
While the current research is not definitive, many studies support ginger's efficacy in managing high cholesterol.
Adding ginger to your daily diet is a safe way to boost your health. It's not a standalone solution, rather than a part of a healthy diet.
References
[1] Bode, A. M., & Dong, Z. (2011). The amazing and mighty ginger - herbal medicine - NCBI bookshelf. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Source
[2] Kiyama, R. (2020, August 19). Nutritional implications of ginger: Chemistry, biological activities, and signaling pathways. The Journal of Nutritional Biochemistry. Source
[3] Cox-Georgian, D., Ramadoss, N., Dona, C., & Basu, C. (2019, November 12). Therapeutic and medicinal uses of Terpenes. Medicinal Plants: From Farm to Pharmacy. Source
[4] Modi M, Modi K. Ginger Root. [Updated 2022 November 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: Source
[5] Ali, B. H., Bordia, A., Chang, J. S., Chrubasik, S., Fuhrman, B., Hollaender, P. L., Jadad, A. R., Jafarnejad, S., Maeda, K., Misawa, K., Nicoll, R., Nurtjahja-Tjendraputra, E., Setty, A. R., Shayganni, E., Sterne, J. A., Yusuf, S., Alizadeh-Navaei, R., Alwan, A., Andallu, B., … Azimi, P. (2018, March 19). The effect of Ginger Supplementation on Lipid Profile: A systematic review and meta-analysis of clinical trials. Phytomedicine. Source
[6] Talaei, B., Khosravi, H. M., & Bahreini, S. (2017). The effect of ginger on blood lipid and lipoproteins in patients with Type 2 Diabetes: A Double-Blind Randomized Clinical Controlled Trial. Journal of Nutrition and Food Security. Source
