Turmeric, a golden spice revered in Indian culture and traditional medicine for centuries, has transitioned from a kitchen staple to a global ingredient today. Studies published in the last two decades, like the one in Critical Reviews in Food Science and Nutrition (2007) have documented haldi's beneficial properties that stem from its active compound, curcumin. While we often associate turmeric with its potent anti-inflammatory and antiseptic properties, the classic remedy for everything from a sore throat to a minor cut also has role to play in heart health. For a generation increasingly concerned about cardiovascular wellness, incorporating this humble spice into daily routine could be one of the simplest, yet most effective, steps to reduce the risk of heart disease. Speaking to NDTV, Akanksha Pandey, a Harvard-trained integrative health specialist, conveys how haldi consumption can help boost heart health.
"Turmeric supports heart health by lowering arterial inflammation, preventing LDL from oxidising (the form that contributes to plaque), and improving blood vessel flexibility. It also supports healthier lipid metabolism.
Turmeric is most effective when paired with fat, heat and a touch of pepper. These increase absorption far more than raw haldi alone. Some practical ways to use it daily include half a teaspoon in warm milk with pepper, a small ghee-tempered haldi tadka in dal or vegetables, or fresh haldi added to soups. Fermented haldi, like haldi ka achaar, is easier to digest and naturally boosts bioavailability. Haldi leaves, used in coastal cooking, also contain aromatic oils that support digestion and circulation.
Avoid raw haldi on an empty stomach if you have acidity. Turmeric is not a standalone cure, but when used in the right form, it meaningfully supports cholesterol balance and heart health."
5 Ways Turmeric Will Boost Your Heart Health
The heart is the engine of the body, working tirelessly every second. Heart disease remains a major health challenge as India bears about 60% of the world's heart disease burden. Making smart, simple dietary choices, like adding more haldi, can be a proactive step in protecting it. Here are five science-backed ways the golden spice can protect the heart:
1. Through Improving Blood Vessel Function
Think of the single layer of cells that controls blood flow, prevents clotting and supports the heart. It is a smooth, delicate lining of the blood vessels, and its proper function is critical. From maintaining blood pressure to blood clotting, it has other functions that are fundamental to heart health. When this lining goes haywire, heart disease may arise. To safeguard this important lining, curcumin can improve its function. It does this by increasing the bioavailability of nitric oxide, a molecule that signals the blood vessels to relax and widen. This action is similar to what exercise does for the arteries!
The main benefit is better endothelial function, meaning the blood vessels are more flexible, making it easier for blood to flow smoothly and reducing strain on the heart.
2. Protecting Against Chronic Damage
Chronic inflammation is a silent but deadly contributor to heart disease. It can damage blood vessel walls, setting the stage for plaque build-up. To stop this from happening, curcumin acts as a powerful anti-inflammatory agent, on the same level as some pharmaceutical drugs, but without the harsh side effects. It works by blocking a molecule that plays a major role in turning on genes related to inflammation.
The main benefit of haldi is that it slows down chronic inflammation; curcumin helps prevent the internal damage to the arteries, significantly lowering the long-term risk of heart attack and stroke.
3. The Cholesterol Regulator
The high levels of 'bad' cholesterol and triglycerides are major risk factors for heart disease. Bad cholesterol can accumulate in the walls of the arteries, leading to dangerous plaque formation. This is where Haldi can lend a helping hand. Research in Clinical Nutrition (2014) indicates that curcumin can have a positive effect on blood lipid profiles. It helps in two key ways:
- By lowering total cholesterol and LDL (bad) cholesterol levels, and in some cases, by increasing HDL (good) cholesterol levels.
- The mechanism is believed to involve curcumin's ability to reduce cholesterol absorption in the gut. This is done by increasing the activity of liver receptors that clear LDL from the bloodstream.
The main benefit of haldi consumption is a healthier lipid profile, meaning less risk of fat and cholesterol plaques narrowing the arteries, keeping your heart's plumbing in a clean and efficient manner.
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4. Fighting Free Radical Damage
Oxidative stress, caused by an imbalance between harmful free radicals and the body's ability to neutralise them, is another major factor in ageing and heart disease. When LDL cholesterol becomes oxidised, it becomes far more damaging to the arteries. Curcumin acts as a potent antioxidant. Not only does it neutralise free radicals on its own, but it also stimulates the body's own antioxidant enzymes, creating a double layer of protection. It is particularly effective at preventing the oxidation of LDL cholesterol.
The main benefit of haldi consumption is to protect cells from oxidative damage by keeping heart tissue and blood vessels healthy and functional for a longer duration.
5. Managing Blood Pressure
A common health condition of high blood pressure (hypertension) can force the heart to work harder, leading to a thickened, weaker heart muscle over time. As mentioned, curcumin helps improve endothelial function, which promotes the release of nitric oxide. This is a crucial step in vasodilation (the widening of blood vessels). When your blood vessels are relaxed and wide, the heart doesn't have to push as hard to circulate blood throughout the body.
The main benefit is lowered blood pressure, reducing the workload on the heart, helping to preserve its strength and structural integrity over the years.
Read Here : Will Having More Haldi Improve Your Liver Health?
How to Get Haldi Into Your Diet
While turmeric is wonderful, remember that its active compound, curcumin, is notoriously poorly absorbed by the body. To unlock its full heart-boosting potential, a trick is to get the most by consuming turmeric with a pinch of black pepper. Black pepper contains piperine, which can enhance curcumin absorption by up to 2,000%.
In addition, curcumin is fat-soluble. By adding it to a source of healthy fat, like ghee, coconut oil, or olive oil, for better bioavailability (how much of a drug s absorbed into the body). This is why haldi doodh (turmeric milk, often with a dash of ghee) is such an effective remedy. But not for everybody, as some people may develop gas, bloating or indigestion from haldi doodh at night.
Stir a teaspoon of grated raw turmeric and a generous pinch of pepper into breakfast, add it to daily lentils (daal), or try a comforting cup of Golden Milk before bed. This tiny, powerful change is one the heart will be thankful for.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Read More: Nutrition: Here's Why You Should Add Amba Haldi To Your Diet
References:
Kocaadam, B., & Sanlier, N (2017). Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Critical Reviews in Food Science and Nutrition.
Prabhakaran, D., Jeemon, P., & Roy, A. (2016). Cardiovascular Diseases in India: Current Epidemiology and Future Directions. Circulation.
Sahebkar, A. (2014). A systematic review and meta-analysis of randomised controlled trials investigating the effects of curcumin on blood lipid levels. Clinical Nutrition.
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