Spices do more than add flavor. Sprinkling them into your meals can have significant health benefits, including reducing cholesterol. If you want to add just one spice to lower cholesterol, three dietitians agree that the best choice is ginger.
Several spices can help lower cholesterol, but ginger is the subject of some of the most extensive research. A 2026 study involving more than 43,000 participants found that ginger was associated with a reduction in total cholesterol and LDL (“bad”) cholesterol.
Another study of 26 clinical trials specifically found that ginger reduced LDL cholesterol by about 5 mg/dL and total cholesterol by about 7 mg/dL.
This effect may be due to ginger’s unique plant compounds, including gingerols and shogaols, which act as antioxidants.
“The inflammatory benefits of ginger are measurable in the body, with significant reductions in inflammatory biomarkers,” Avery Zenker, MAN, RD, registered dietitian, tells HEALTH.
This helps fight chronic inflammation, which can otherwise disrupt the way the body processes fat, potentially raising cholesterol levels.
“Gingerols may also help the liver remove cholesterol and reduce the amount of food absorption from the intestine,” Zenker added.
Consuming ginger can also help you reduce the intake of other ingredients that can increase cholesterol levels.
“Ginger can help reduce dependence on salt, can replace some added sugars, and can make vegetables more appealing by relying less on toppings high in saturated fat, such as butter- or cream-based dressings,” Jennifer Pallian, RD, registered dietitian and founder of Foodess, tells HEALTH.
Experts have offered the following tips for getting the most out of ginger when it comes to cholesterol reduction:
- Although there is no ideal dose, Pallian said, “about 1.5 to 2 grams per day has shown benefit in some studies.” » This is about 1 teaspoon of ground ginger.
- Pair ginger with lemon for potentially even greater cholesterol-lowering benefits. “Animal studies have shown that lemon and ginger taken together can help lower LDL cholesterol,” Zenker said.
- Incorporate ginger into recipes you already love. The spice works well in soups, baked goods, lattes and teas.
Experts also emphasized that ginger should be considered an asset to a heart-healthy diet, not a quick fix for unhealthy habits.
“It’s also important to prioritize increasing soluble fiber from foods like oats, beans, lentils, and fruits; eating nuts, seeds, and other unsaturated fats regularly; replacing some saturated fats with unsaturated fats; and overall emphasizing minimally processed plant foods,” says Cici McGuane, MS, CNS, LDN, registered dietitian and founder of Core Nutrition, at HEALTH.
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