Ginger and Cholesterol: Can This Everyday Spice Help Protect Your Heart?

Discover how ginger may help lower cholesterol, support healthy blood pressure and blood sugar, reduce inflammation and promote overall heart health.

From a warming cup of ginger tea to a freshly grated addition to a stir-fry, ginger has earned its place in kitchens around the world. But this pungent root is more than a flavouring ingredient. Ginger has been used in traditional medicine for centuries, and modern research is increasingly examining its potential effects on inflammation, digestion, pain and cardiovascular health.

One area attracting particular interest is the relationship between ginger and cholesterol. Research suggests that ginger supplements may help improve several cholesterol measurements, while other studies indicate possible benefits for blood pressure and blood sugar.

However, ginger should not be viewed as a replacement for prescribed treatment. Here is what current research suggests about the potential health benefits of this versatile spice.

1. Ginger may help with nausea

One of the best-known uses of ginger is for nausea and vomiting. Clinical research has found that ginger can provide relief for some people, particularly those experiencing nausea during pregnancy.

Ginger-containing foods and drinks are also commonly recommended as a dietary option for people experiencing mild nausea. Researchers believe some of ginger's effects may be linked to its influence on serotonin receptors and activity in the digestive system.

There is also research into ginger's potential role in chemotherapy-related nausea. Results have varied between studies, however, meaning ginger should not be considered a guaranteed treatment.

Evidence for motion sickness and nausea following surgery is less consistent.

2. Ginger contains anti-inflammatory compounds

Ginger contains naturally occurring compounds including gingerol and shogaol, which have antioxidant and anti-inflammatory properties.

Inflammation is a normal part of the body's immune response, but excessive or prolonged inflammation can contribute to a number of chronic conditions. Researchers are therefore investigating whether ginger could have a role in helping regulate inflammatory processes.

Some early research has examined ginger's effects on neutrophils, a type of white blood cell involved in immune defence. Researchers are particularly interested in how ginger might influence excessive formation of structures known as neutrophil extracellular traps.

This research is promising, but much of it involves concentrated ginger supplements rather than the quantities typically consumed through food or tea. More clinical research is needed before firm conclusions can be drawn.

3. Ginger may help with certain types of pain

Another potential benefit of ginger is pain management.

Studies have investigated ginger extracts in people with osteoarthritis, with some finding improvements in pain and stiffness. Results have not been completely consistent, however, and the extent of any benefit can vary between individuals.

Ginger has also been studied for exercise-related muscle soreness. Some research suggests that consuming ginger regularly may reduce the intensity of muscle pain following strenuous physical activity.

There is also evidence that ginger may help with menstrual pain. Its anti-inflammatory properties may partly explain these effects, although further research is needed to establish the most effective dose and preparation.

4. Ginger and cholesterol: what does the research show?

The potential connection between ginger and cholesterol is one of the more interesting areas of research.

Cholesterol itself is essential for the body, but high levels of LDL cholesterol, often referred to as "bad" cholesterol, are associated with an increased risk of cardiovascular disease.

Research reviewed in 2022 examined results from 26 clinical trials involving ginger supplementation. The findings suggested that ginger may improve several measures of blood lipids, including reducing total cholesterol, LDL cholesterol and triglycerides. Some research also reported an increase in HDL cholesterol, commonly known as "good" cholesterol.

These findings suggest that ginger could potentially play a supportive role in cardiovascular health. However, studies have generally examined supplements or specific doses rather than simply adding a small amount of fresh ginger to everyday meals.

That distinction is important. Eating ginger as part of a balanced diet is not necessarily equivalent to taking a concentrated ginger supplement.

5. Ginger may support blood pressure and blood sugar

Heart health depends on more than cholesterol alone. High blood pressure and elevated blood sugar are also important risk factors for cardiovascular disease.

Some research suggests ginger supplementation may have a modest beneficial effect on blood pressure. Other studies have explored its effects on blood glucose and insulin sensitivity, particularly among people with type 2 diabetes.

A review of several studies found that consuming approximately one to three grams of ginger daily for several weeks may improve certain measures of blood sugar control and cholesterol in people with type 2 diabetes.

Researchers believe several mechanisms could be involved, including improved insulin sensitivity, greater glucose uptake by cells and reduced oxidative stress.

Nevertheless, ginger should not replace diabetes medication, dietary treatment or medical advice.

Could ginger support brain health?

Research into ginger is also extending into brain health.

Laboratory studies suggest that compounds found in ginger may help protect cells from oxidative stress. Since oxidative damage has been associated with several neurodegenerative conditions, researchers are investigating whether ginger could have longer-term neurological benefits.

However, laboratory findings do not automatically translate into proven health effects in humans. More clinical research is needed before ginger can be considered a treatment for conditions such as Alzheimer's disease.

Similar caution applies to cancer research. Some laboratory experiments have found that ginger compounds may affect the growth of certain cancer cells. These findings are interesting but remain preliminary and should not be interpreted as evidence that ginger can prevent or treat cancer.

How much ginger is safe?

For most people, ginger consumed in normal food quantities or as tea is generally considered safe.

Large amounts, particularly from supplements, can cause side effects such as heartburn, stomach discomfort, diarrhoea or irritation of the mouth. Higher doses may also interact with certain medications.

People taking blood-thinning medicines such as warfarin, aspirin or clopidogrel should speak to a healthcare professional before taking concentrated ginger supplements. Ginger may also affect blood sugar or blood pressure, which could be important for people taking medication for diabetes or hypertension.

Pregnant people should seek professional advice before using high-dose ginger supplements.

The bottom line on ginger and heart health

Ginger is an inexpensive and versatile ingredient with a growing body of scientific research behind it. Studies suggest it may help with nausea, inflammation and some forms of pain, while emerging evidence indicates potential benefits for cholesterol, blood pressure and blood sugar.

The research on ginger and cholesterol is particularly noteworthy, but more high-quality studies are needed to determine how much ginger is required and whether the effects seen with supplements can be achieved through ordinary dietary consumption.

For most people, adding fresh ginger to meals or enjoying it in tea can be a simple way to include this flavourful spice in a balanced diet. However, anyone considering concentrated ginger supplements, particularly those taking medication or managing a health condition, should consult a doctor or pharmacist first.

Medical disclaimer

This article is for general informational and educational purposes only and does not constitute medical advice. Ginger and ginger supplements should not be used as a substitute for prescribed medicines or professional medical treatment. If you have high cholesterol, high blood pressure, diabetes, are pregnant, or take regular medication, speak with a qualified healthcare professional before making significant changes to your diet or starting a supplement.