Cinnamon And Cholesterol Lowering Benefits & Health Effects
Get all the cinnamon and cholesterol connection explained in the following paragraphs.
Is cinnamon good to lower cholesterol?
Cinnamon could be added to the list of natural cholesterol reducersas numerous clinical studies have confirmed the cholesterol loweringeffects of it.
This spice has been used for many generations in China and Japan,which explains why the people there did not have any type ofcholesterol problem.
The components in cinnamon make it a unique spice. First of all,cinnamon has a very low number of total lipids . This is the reason why the total cholesterol levels arenot increased when people start taking cinnamon.
In addition, cinnamon contains limited numbers of carbohydrates. It isestimated that in 100 g of cinnamon there are about 273kcal. This isrelatively small number. The people who do not eat a lot ofcarbohydrates will have low levels of cholesterol.
The mechanism is quite simple. If you eat excessive amounts ofcarbohydrates, the body will store them as fats because the body doesnot need so many carbohydrates.
As cinnamon is low on carbohydrates, this explains why this spicedoes not contribute to the general increase in the number ofcarbohydrates that you have eaten. However, all these remain secondarymechanisms of action.
Spices With Healthy Benefits
Another night of grilled chicken breasts is good for your diet, but its also kind of boring. Spicing up a plain-but-healthy meal is good for your taste buds and your health. Reach for your spice rack and youll not only up the flavor of your food, but youll also get a boost of antioxidants .
Nutrition researchers say that there are more than 100 common spices used in cooking around the world, and some have proven to be concentrated sources of antioxidants substances that protect your cells from damage.
Theres no need to go on a massive hunt for exotic ingredients some of the best spices can be found at your local market.
One note: Most studies that show benefits use supplements to control the dose of spice that participants consume. Often these provide bigger doses than youd normally eat in a day.
Cinnamon Can Improve Sensitivity To The Hormone Insulin
Insulin is one of the key hormones that regulate metabolism and energy use.
Its also essential for transporting blood sugar from your bloodstream to your cells.
The problem is that many people are resistant to the effects of insulin.
This is known as insulin resistance, a hallmark of serious conditions like metabolic syndrome and type 2 diabetes.
The good news is that cinnamon can dramatically reduce insulin resistance, helping this important hormone do its job (
Cinnamon has been shown to significantly increase sensitivity to the hormone insulin.
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Effect On Blood Cholesterol
Recent studies, though, suggest that cinnamon might be useful in lowering blood cholesterol levels. Raised cholesterol is a huge public health problem as it increases the risks of heart disease and stroke. The World Health Organisation estimates that 2.6m deaths 4.5% of all deaths, worldwide are related to high cholesterol.
A recent review of 13 randomised controlled trials investigated whether there was a link between cinnamon supplementation and blood lipid concentrations. There were 750 participants in total most of them were diabetic. They each took one to six grams of cinnamon powder daily, up to four months.
The authors of the review found that cinnamon supplementation significantly reduced blood triglycerides and total cholesterol levels, but it had no effect on levels of low-density lipoprotein cholesterol and high-density lipoprotein cholesterol levels, separately. However, when one of the studies was removed in a sensitivity analysis, cinnamon supplementation was found to be significantly associated with an elevation in HDL cholesterol, so-called good cholesterol.
Another recent study compared supplementation with cinnamon versus a placebo on 116 Asian Indians with metabolic syndrome. The researchers found that those in the experimental group had significant reductions in total cholesterol, LDL cholesterol and triglycerides, compared with the control group . The experimental group also showed a significant increase in HDL cholesterol.
Can Improve Gut Health
Cinnamon has probiotic properties that help in reducing the growth of harmful bacteria and increases the growth of good bacteria that help in improving gut health. Consuming it regularly will help you improve your digestive health.
With low caffeine content & 100% organic green tea
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The Claim: Honey And Cinnamon Can Improve Heart Disease Arthritis Cholesterol Gi Issues Common Cold Acne Skin Infections And Weight Loss Amongst Many Others
In a , a bottle of golden-colored honey and red-brown cinnamon is held side by side. The accompanying text alludes to a treatment drug companies wont like getting around.
It is found that a mix of honey and cinnamon cures most diseases, David Wright posted to Facebook in 2014 in a post that has garnered attention on the platform since late May. In separate paragraphs dedicated to certain diseases and common ailments, he provides detailed dosages and methods for intake.
Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam, and eat it regularly for breakfast, Wright advises for heart disease. For arthritis, bladder infections, colds, GI and respiratory issues, longevity and even hearing loss, he recommends mixing varying proportions of the household spice and sweetener with boiling or lukewarm water to drink daily or until symptoms dissipate.
Wright also dispenses relevant scientific facts to add a layer of medical authenticity.
A scientist in Spain has proved that honey contains a natural Ingredient which kills the influenza germs and saves the patient from flu, he writes. Constant use of honey strengthens the white blood corpuscles to fight bacterial and viral diseases.
The post has received over a million shares and 70,000 comments, the latter of which have been overwhelmingly positive.
Wow, I knew it helped with some things but I had no idea it helped so many things! Belinda Lee Christian commented.
Is Garlic Good For Your Heart
Most of us are familiar with garlic, the strong-smelling bulb frequently used in cooking. But what you might not know is that eating garlic may protect your heart from changes that lead to heart disease.
As you age, some hardening of the arteries is normal. This is called atherosclerosis and occurs as fatty deposits made up of cholesterol and other substances build up on the inside of your artery walls. Factors such as smoking, high blood pressure and high cholesterol can make it worse. As the build-up increases over time, the arteries narrow. This can make you susceptible to heart attacks and strokes.
Researchers have linked garlic intake with keeping blood vessels flexible, especially in women. In addition, studies suggest that eating garlic may reduce cholesterol and triglycerides.
Garlic is a key ingredient in the Mediterranean diet, an eating style that heart doctors often recommend. It can be used in any number of savory dishes.
Meal tip: Pair fresh or powdered garlic with olive oil and pepper to flavor vegetables or use it with rosemary to make a tasty meat rub. You can sprinkle it in soups and salad dressings, too.
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Potential Health Benefits Of Honey And Cinnamon
Considering that both honey and cinnamon have health benefits individually, it is unsurprising that they are also helpful when paired. The extent of these benefits is still being researched. Here are some of the benefits of honey and cinnamon that scientists have discovered.
Reduce Risk of Heart Disease
Individually, both honey and cinnamon may lower risks of developing heart disease. Honey has been shown to lower LDL cholesterol levels by 6%, triglyceride levels by 11%, and potentially boost HDL cholesterol levels.
Cinnamon, in turn, has been shown to reduce total cholesterol levels.
Since high cholesterol is linked to an increased risk of developing heart disease, the cholesterol-reducing effects of both honey and cinnamon together may reduce your risk of developing heart disease.
Honey has been shown to help heal wounds, including foot ulcers caused as a complication of diabetes.
Cinnamon may also help heal wounds. A test-tube study found that cinnamon oil helped protect wounds against antibiotic-resistant bacteria. However, further studies are needed to determine whether these effects would be helpful outside of a lab.
Cure for Bladder Infections
Studies have shown that a mixture of honey and cinnamon can kill germs in the bladder. If youâre suffering from a bladder infection, a mixture of honey and cinnamon may provide a cure.
Can You Use Cinnamon To Reduce Your Cholesterol
Most people want to keep their cholesterol under control, but some would prefer to do so without medication. It is possible to use your diet to lower your cholesterol levels. Some people report that eating oatmeal with cinnamon every morning can make a difference. Will adding cinnamon to your food help reduce your cholesterol?
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How To Use Honey And Cinnamon To Improve Your Health
The best way to use honey in your diet is as a replacement for sugar.
Make sure you purchase unfiltered honey, as most of the highly processed honey on supermarket shelves doesnt offer any health benefits.
Use honey with caution though, since its still high in sugar.
You should also be aware that cinnamon contains a compound called coumarin, which can be toxic in large doses. Coumarin content is much higher in Cassia cinnamon than in Ceylon cinnamon (
Reader Testimonials On Cinnamon To Reduce Your Cholesterol:
Q. I read your column in my local newspaper and enjoy it very much. Ive read some very interesting remedies.
Yesterday your column was on foods such as cinnamon to help lower cholesterol. Ive been eating cinnamon toast for almost 6 months and am very curious to see if it helps me.
A. The American College of Cardiology and the American Heart Association have teamed up to recommend statins for tens of millions of Americans. We suspect that lots of folks would like to control their cholesterol with food first. A surprising number of foods can actually make a difference on these numbers. Cinnamon is just one of them . A study of cinnamon, cardamom, saffron and ginger found that each of these spices lowered cholesterol over the course of two months .
Other readers have reported their experiences. You may find them helpful.
I have been using Saigon cinnamon for about two months as a supplement to my diet and medication. It goes in my coffee, cereal, or oatmeal .
A sprinkle of cinnamon daily keeps my blood sugar from spiking. I still must maintain a diet of low carbs and no sugar, but my glucose remains fairly constant levels whereas without the spice it would spike sometimes as high as 230 for no apparent reason. Also, my A1C has dropped to 6.1 from the low 8s during this time.
Diane also experienced benefit:
JLB got two benefits from a cinnamon extract:
Morning Star had a response she didnt expect:
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May Help Reduce Cholesterol
Participants in the same study above also had improved cholesterol and triglyceride levels in addition to lower blood sugar. A separate meta-analysis of 10 studies also found that daily cinnamon consumption led to a statistically significant decrease in total cholesterol, as well as LDL, or bad cholesterol.
However, because the amount of cinnamon in a dose varies as does how long you take extra cinnamon its not possible to say definitively that the spice can be used as a treatment to reduce high cholesterol.
Impressive Health Benefits Of Cinnamon Tea
Cinnamon tea is an interesting beverage that may offer several health benefits.
Its made from the inner bark of the cinnamon tree, which curls into rolls while drying, forming the recognizable cinnamon sticks. These sticks are either steeped in boiling water, or ground into a powder that can be used to make the tea.
Cinnamon tea is full of beneficial compounds that may offer various health benefits, including aiding weight loss, improving heart health, alleviating menstrual cramps, and reducing inflammation and blood sugar levels.
Here are 12 science-based health benefits of cinnamon tea.
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Cinnamon May Have Beneficial Effects On Neurodegenerative Diseases
Neurodegenerative diseases are characterized by progressive loss of the structure or function of brain cells.
Alzheimers and Parkinsons disease are two of the most common types.
Two compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimers disease (
It acts by reducing the growth of cancer cells and the formation of blood vessels in tumors and appears to be toxic to cancer cells, causing cell death.
A study in mice with colon cancer revealed that cinnamon is a potent activator of detoxifying enzymes in the colon, protecting against further cancer growth .
These findings were supported by test-tube experiments, which showed that cinnamon activates protective antioxidant responses in human colon cells .
Whether cinnamon has any effect in living, breathing humans needs to be confirmed in controlled studies.
For a list of 13 foods that could potentially lower your risk of cancer, you might want to read this article.
Animal and test-tube studies indicate that cinnamon may have protective effects against cancer.
Using Cinnamon To Reduce Your Cholesterol:
Q. I am curious about the health value of cinnamon. A year ago, I ran across a Web site suggesting cinnamon to reduce bad LDL cholesterol in people with type 2 diabetes. I do not have this disease, but I wanted to improve my LDL with this spice.
Ive been working to improve my cholesterol levels with exercise and healthy diet. For about 10 years, my typical LDL was 135 while my HDL was 35. My siblings have similar numbers.
This years numbers were 114 and 43. My total cholesterol dropped from 192 to 170 and my triglycerides went from 98 to 65. The only change that I did in the last year was to have 1/4 teaspoon cinnamon on my breakfast every morning. I am pleasantly surprised. I like cinnamon and plan to continue taking it regularly. Most members of my family are politely skeptical. Have you seen any research?
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Does Cinnamon Prevent Alzheimers
We really dont know. Two short-term studies found that cinnamon could change the molecules associated with Alzheimers for rats who had type 2 diabetes. The key word there, is rats. Theyre a very poor predictor of human reactions, explains Bulloch. The most we can say is that more research is needed.
How To Use Ceylon Cinnamon
Ceylon cinnamon is a dried spice, so it can be found in your local grocery store’s spice aisle all year long. If you want to be sure that you are getting Ceylon cinnamon and not cassia cinnamon, you may need to visit a specialty spice shop, however, since these spices arent generally differentiated in the US.
Ceylon cinnamon can be used in both stick and ground form. Cinnamon is equally potent in either form, and ground cinnamon is much easier to add to most dishes. Keeping your cinnamon in an airtight container can help keep it from losing its flavor.
If youre looking to get an intense cinnamon experience, you can make cinnamon tea. Grind a tablespoon of Ceylon cinnamon and steep the powder in boiling water for three or four minutes. Strain the spice out and youll be left with a sweet, spicy tea thats just right for fall.
Ceylon cinnamon is a soothing, healthy addition to your diet. Here are some ways to use this warm spice:
- Add Ceylon cinnamon to chai lattes
- Make cinnamon rolls
- Add ground Ceylon cinnamon to pumpkin pie
- Include cinnamon in curry for depth of flavor
- Make mulled cider and stir it with a cinnamon stick
- Use Ceylon cinnamon in rubs to season meats
- Sprinkle cinnamon in hot chocolate
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Cinnamon Can Lower Blood Sugar
Cinnamon may be a great addition to the diet of anyone suffering from diabetes or pre-diabetesor anyone looking to curb cravings for sweets and even out energy levels by balancing blood sugar.
“A bioflavonoid found in cinnamon called proanthocyanidin may alter the insulin-signaling activity in our fat cells and thus has great potential to help with diabetes,” Will Cole, D.C., IFMCP, functional medicine expert, told mbg. “The spice has also been shown to significantly reduce blood sugar levels and triglycerides in people with type 2 diabetes.”
One way cinnamon lowers blood sugar7 is by slowing the breakdown of carbohydrates in the digestive tract, which in turn limits the amount of glucose8 that enters the bloodstream. Taking a dose of 1 to 6 grams of cinnamon per day has been shown to lower fasting blood sugar levels9 by 10 to 29 percent. Consider adding a sprinkle of cinnamon and a dollop of almond butter to your morning oatmeal to help keep blood sugar stable till lunch.
When And How To Take
Cinnamon pills can be taken daily, ideally along with carbohydrate-containing meals. Because Ceylon cinnamon contains less of the compound called coumarin, which can sometimes cause adverse effects, its considered the better type to take in supplement form.
Of course, cinnamon doesnt necessarily need to be used as a supplement or taken in pill form you can use cinnamon as a spice on meals such as oatmeal, in lattes or coffee, or in healthy baked recipes. Additionally, cinnamon bark can be used to make cinnamon tea, which has less potential to cause side effects compared to cinnamon pills or extract.
While cinnamon pills do seem to offer some benefits, healthcare professionals generally still recommend that people with metabolic syndrome, high cholesterol, etc. who take cinnamon continue to adhere to a healthy diet and lifestyle, and also follow their doctors advice regarding use of medications.
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