The Flavorful Spice to Add to Your Diet for Healthy HDL Cholesterol
Dietitians explain how this colorful spice may give your HDL a small boost.
Key Points
- Turmeric may help support healthy HDL cholesterol levels as part of a balanced diet.
- Pair turmeric with black pepper to help improve curcumin absorption.
- An overall healthy lifestyle plays the biggest role in cholesterol health.
When it comes to cholesterol, LDL (“bad”) cholesterol tends to get most of the attention. But HDL, often called “good” cholesterol, deserves the spotlight, too.
Think of HDL as your bloodstream’s cleanup crew. It picks up extra cholesterol and carries it back to your liver so your body can get rid of it. This is why higher HDL levels are linked to a lower risk of heart disease and stroke.1 For adults, an HDL level of 60 mg/dL or higher is considered healthy.2
Regular movement and a heart-healthy eating pattern do most of the heavy lifting, but your spice rack may play a supporting role. Turmeric is one addition that may offer a small boost. We spoke with registered dietitians to share how this golden spice supports HDL and how to add it to your diet.
Turmeric is the bright yellow spice that gives curry its signature color. Its main active compound, curcumin, is a polyphenol with antioxidant and anti-inflammatory properties that have drawn interest in heart-health research.
In a 2025 review, curcumin supplements increased HDL by about 2.4 mg/dL on average, while also lowering LDL cholesterol, total cholesterol and triglycerides.3 A separate 2023 analysis found similar results, with HDL rising by about 1.8 mg/dL.4 However, these increases are modest and, on their own, are unlikely to make a meaningful difference in overall heart health, says Michelle Routhenstein, M.S., RD, CDCES, CDN.
It’s also important to consider that most trials used concentrated curcumin supplements, with doses around 500 to 3,000 milligrams per day.3 Ground turmeric contains only about 3% curcumin, with 1 teaspoon providing roughly 90 mg.5
Tayyem RF, Heath DD, Al-Delaimy WK, Rock CL. Curcumin content of turmeric and curry powders. Nutr Cancer. 2006;55(2):126-131. doi:10.1207/s15327914nc5502_2
While cooking with turmeric won’t provide the same concentrated amounts used in research, it can still be a flavorful way to incorporate curcumin into your diet.
Think of turmeric as a helpful sidekick in your heart-healthy cooking. It adds great flavor and color to dishes while providing beneficial plant compounds. For example, 1 teaspoon of ground turmeric provides about 26% of the Daily Value for manganese and 9% for iron.6 Pairing it with black pepper can help increase curcumin absorption.7
So go ahead and sprinkle some turmeric into your next curry, soup or roasted vegetables. Your heart health benefits most from the bigger picture, but turmeric is a flavorful place to start.
Should You Take Turmeric Supplements?
Since the amounts of curcumin in food are much lower than those used in research, a supplement might seem like the next step. Turmeric and curcumin supplements are likely safe at recommended amounts for up to two to three months, though they can have potential side effects like nausea, acid reflux or diarrhea.8
National Center for Complementary and Integrative Health. Turmeric: usefulness and safety.
A bigger concern is liver health. Although liver injury from turmeric is rare, turmeric is a common cause of herbal supplement-related liver injury.9 Most cases have been linked to high-bioavailability curcumin products, including those with added black pepper extract. Turmeric supplements may also be unsafe during pregnancy, and like many herbal products, they may interact with certain medications.8
“I generally wouldn’t recommend turmeric or curcumin supplements for the purpose of raising HDL, especially without medical guidance,” says Routhenstein. “Concentrated supplements can have blood-thinning effects and may increase bleeding risk, particularly for people taking anticoagulant or antiplatelet medications.”
How to Use Turmeric in Your Diet
Here are a few easy ideas to enjoy turmeric:
- Golden Milk: Warm milk or soy milk with turmeric, cinnamon, ginger and a pinch of black pepper.
- Scrambled Eggs or Tofu: Stir in ¼ teaspoon for a sunny color and mild, peppery flavor.
- Roasted Vegetables: “Turmeric is an easy way to add beautiful color and warmth to your meals,” says Kristen Nhial, M.S., RD. “Try adding it to roasted vegetables for a pop of color and a subtle, earthy taste.”
- Soups and Lentils: Add a teaspoon to dal, lentil soup or chicken noodle soup.
- Turmeric Tahini Sauce: “You can drizzle vegetables with a simple turmeric tahini sauce for a creamy, flavorful finish,” says Nhial. “Sometimes, a simple sauce can turn vegetables from something you feel you should eat into something you genuinely want to eat.”
Source: https://www.eatingwell.com/turmeric-and-hdl-cholesterol-12235829