There are a number of ways exercise improves heart health and lowers the risk of heart disease. It reduces blood pressure and increases HDL-cholesterol, the “good” form of cholesterol that removes plaque from arteries, thereby lowering the risk of heart disease. But there’s another way exercise lowers the risk of heart problems – by its effects on endothelial function. Blood vessels secrete a chemical called nitric oxide that causes blood vessels to dilate so they can carry more oxygen. Exercise improves endothelial function by increasing the amount of nitric oxide blood vessels produce, helping them to relax. This lowers blood pressure too.
Endothelial Function, Heart disease, and Curcumin
You may have heard of curcumin, the principal ingredient in turmeric, a spice that’s an ingredient in some Thai and Indian dishes, especially curry dishes. Research has already shown that curcumin has anti-inflammatory benefits, but a new study suggests it may improve endothelial function in much the same way exercise does, possibly offering some protection against heart disease and stroke.
Researchers at the University of Tsukuba placed post-menopausal women into three groups. One group took part in aerobics training for two months. A second group did no formal exercise but took 25 milligrams of curcumin a day in the form of a supplement. A third group did neither – to serve as a control group.
The results? Both the women who exercised and those who took the curcumin supplement showed significant improvements in blood vessel function compared to the control group. In fact, improvement in blood vessel function was roughly equal in the exercising group and the group taking curcumin. At least from the standpoint of blood vessel health, curcumin has benefits similar to exercise.
The Benefits of Curcumin for Heart Health
Curcumin may improve blood vessel function, which is certainly a benefit, but working up a sweat through physical exercise has other “perks” like building aerobic capacity, boosting bone health, helping with weight control and building strength and flexibility – so curcumin won’t replace exercise any time soon. On the other hand, researchers speculate that getting more of curcumin from the spice turmeric could be of benefit for people who are unable to exercise. Plus, even for people who do exercise, curcumin may provide additional protection against heart disease.
Other Health Benefits of Curcumin
Because curcumin reduces inflammation, it may help to ward off other health problems including type 2 diabetes, arthritis, Alzheimer’s disease and certain types of cancer. Research is looking at these possible health benefits. Interestingly, curcumin-rich turmeric has been used medicinally since 600 B.C. to treat a number of ailments including digestive problems. Today it’s being investigated as a possible treatment for inflammatory bowel disease.
How can you tap into the benefits of this inflammation-reducing spice? There are a number of ways you can tap into the heart-healthy benefits of curcumin:
- Add ground turmeric to soups. It’s an excellent flavor enhancer too.
- Sprinkle it on hot vegetables, beef or chicken
- Enjoy a cup of hot turmeric tea
- Add turmeric to chicken or tuna salad. When you eat curried chicken salad, you’re getting turmeric.
- Add turmeric to scrambled eggs to give them a unique taste
- Enjoy a variety of Indian dishes flavored with curry
One final tip. Curcumin is not well absorbed from the digestive tract, but you can enhance its absorption by consuming it with black pepper. An ingredient in black pepper called piperine greatly increases the amount of curcumin your body can absorb and use.
The Bottom Line?
Don’t give up exercise. The curcumin in turmeric can’t replace all of the health benefits of exercise, but take steps to add more turmeric spice to your diet – and enjoy the health benefits.
References:
Circulation Research. 2000; 87: 840-844.
Nutraingredients-USA.com. “Curcumin May Match Exercise for Heart Health Benefits”
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