The active compound called piperine has shown promising results in reducing levels of LDL or bad cholesterol and has antioxidant properties, says Niharika Arora, Clinical Dietitian, Accord Superspeciality Hospital, Faridabad
Black pepper, often considered as a humble kitchen staple,
has been gaining attention in recent years for its remarkable health benefits.
Not only does it add a fiery kick to our favourite dishes, it also possesses
cholesterol-fighting properties that can significantly contribute to our
well-being. Here, we will explore the incredible potential of black pepper in
lowering cholesterol levels and discuss the right way to incorporate it into
our daily diet.
THE CHOLESTEROL CHALLENGE
Excess cholesterol
in the bloodstream poses a serious risk to our cardiovascular health. High
cholesterol levels are often associated with an increased risk of heart
disease, stroke and other life-threatening conditions. It is essential to find
natural remedies and dietary solutions to combat these risks effectively.
Recent research has highlighted the potential of
black pepper in lowering cholesterol. This versatile spice contains an active
compound called piperine, which has been found to possess anti-inflammatory and
antioxidant properties. Piperine has shown promising results in reducing levels
of LDL (low-density lipoprotein), commonly known as “bad” cholesterol. This it
does by internalising the cholesterol transporter proteins. It simultaneously
increases HDL cholesterol (“good” cholesterol).
Black pepper is undeniably a spice worth
incorporating into our daily lives (Designed by Abhishek Mitra)As an
antioxidant, piperine primarily scavenges cell-damaging free radicals and
alleviates oxidative stress (caused due to excessive free radical build-up).
Such antioxidant activity is especially beneficial for overall good health, as
continuous exposure to oxidative stress can severely weaken immunity,
increasing the risk of common cancers and many other chronic diseases.
Additionally, black pepper amplifies the absorption
of nutrients in our body, making it an excellent complement to a healthy
lifestyle. It enhances digestion, increases metabolism and aids in better
nutrient assimilation, thereby supporting overall cardiovascular health.
Black pepper also has capsaicin, which temporarily
reduces the amount of fat your body processes from foods you eat. The outer
layer of the peppercorn stimulates the breakdown of fat cells, yielding energy
and preventing it from piling up.
HOW TO INCORPORATE PEPPER IN YOUR
DIET
To ensure optimum benefits and enhanced flavour, it
is essential to use black pepper correctly. Here are a few tips on how to
incorporate it into your daily diet:
Freshly Ground: Always
use freshly ground black pepper for maximum potency. Grinding the whole
peppercorns just before use helps retain its powerful flavour and active
compounds.
Pair with Healthy Fats: Piperine,
the active compound in black pepper, is fat-soluble. To optimise its
absorption, consider pairing it with a healthy fat source. Add a pinch of black
pepper to avocados, olive oil or nuts for a delicious and nutritious
combination.
Spice Up Your Meals: Experiment
by adding black pepper to various dishes. From soups and stews to vegetable
stir-fries and marinades, this spice can elevate the flavour while helping to
control cholesterol levels.
Turmeric-Black Pepper
Combination: Combining black pepper with turmeric, another
powerful spice, creates a synergistic effect. The presence of piperine enhances
the absorption of curcumin, the active compound in turmeric. This combination
not only boosts cholesterol control but also possesses anti-inflammatory
properties. One can also have it raw on an empty stomach in the morning.
WHAT DO STUDIES SAY?
According to a 2019 study, dietary
supplementation with black pepper raised HDL and Vitamin C levels in pigs. A
2021 study showed that black pepper regulated lipid metabolism, inflammation
and oxidation status in cardiovascular diseases (CVDs). Piperine was found to
target many processes associated with atherosclerosis. “Besides, piperine may
ameliorate myocardial ischemia, cardiac injury and cardiac fibrosis, exhibit
antihypertensive and antithrombosis effect, as well as prevent arterial
stenosis by inhibiting vascular smooth muscle cell proliferation. The
summarised information could provide the basis to develop black pepper or
piperine as a food additive to prevent or treat CVDs,” the study said.
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