Spices That Lower Bad Cholesterol (and How to Use Them in Your Cooking)

53. Black Seed Oil (Nigella Sativa): The Thymoquinone Powerhouse

Black Seed Oil, extracted from Nigella Sativa seeds (also known as black cumin or kalonji), is not a traditional spice but a concentrated oil used for medicinal and culinary purposes. Its primary active compound is thymoquinone, which has been extensively studied for its powerful effects on lipid profiles. Thymoquinone is shown to reduce both total and LDL cholesterol levels while simultaneously elevating protective HDL cholesterol. It achieves this by inhibiting the absorption of cholesterol in the gut and supporting antioxidant activity in the liver. A simple daily dose (often a half-teaspoon mixed with honey or added to salad dressings) is a potent, concentrated way to leverage a unique compound, turning an ancient remedy into a modern, high-impact cardiovascular hack.

54. Galangal (Thai Ginger): The Artery-Protective Anti-Inflammatory

Galangal, a rhizome closely related to ginger and turmeric and a staple in Southeast Asian cooking, offers a unique profile for heart health. Its primary active compounds, particularly galangin, are powerful antioxidants and anti-inflammatories. Galangin has been shown to be effective at inhibiting the oxidation of LDL cholesterol—a critical step in the formation of arterial plaque. By protecting the LDL particle from damage, galangal helps keep arteries smooth and flexible. Unlike ginger, galangal has a sharp, citrusy, and slightly piney flavor. Use fresh slices to infuse coconut milk soups or curry bases for a bright, flavorful, and potent defense against cardiovascular damage.