The #1 Herb for Better Cholesterol Levels, According to Dietitians

Key Takeaways

• Rosemary is one of the best herbs to help reduce high cholesterol.

• Antioxidants in rosemary may help prevent oxidation of LDL cholesterol.

• Herbs can add flavor to meals instead of ingredients that are high in saturated fat.

Adding herbs and spices to your food is a wonderful way to elevate your sensory experience. Herbs not only contribute to the flavor, smell and appearance of your dishes but are also chock-full of antioxidants and fiber. Using herbs to replace saturated fat, such as butter, is a great strategy to help manage high cholesterol without sacrificing flavor. And while there isn’t enough scientific research to suggest that one culinary herb can reduce cholesterol, rosemary is our top pick for better cholesterol levels.

Rosemary, or Rosmarinus officianlis L., is rich in antioxidants, adheres to the Mediterranean diet (which is associated with reduced cholesterol levels) and pairs perfectly with extra-virgin olive oil, an unsaturated fat rich in monounsaturated fat that can assist in raising HDL (known as “good”) cholesterol and lowering LDL (known as “bad”) cholesterol.

Read on to learn why we recommend rosemary for people managing high cholesterol and how to add it to your meal plan for extra nutrition, flavor and fun. 

Rosemary Health Benefits

Rich in Antioxidants

Jordan Hill, M.C.D., RD, CSSD, says, “Rosemary is rich in antioxidants, which fight against inflammation and oxidative stress in the body, ultimately helping to prevent harmful oxidation of bad cholesterol, LDL.” 

In an older and very small study, researchers examined the effect of rosemary leaf extract on blood glucose and cholesterol levels. Forty-eight participants were randomly assigned to take 2, 5 or 10 grams of rosemary leaf powder daily for four weeks. Blood samples were taken at the beginning and the end of the study, and they found that the participants who took the largest dose (10 grams) had significantly lower LDL levels and higher levels of HDL. Researchers believe this could be due to rosemary’s antioxidative properties. It contains certain phytochemicals and phenolic compounds, including carnosol, carnosic acid, rosmanol, 7-methyl-epirosmanol, isopropanol, rosmadial and caffeic acid.

Although this research is promising, we cannot say that using rosemary in cooking can lower cholesterol. More studies are needed to determine its effects, but using it in your food can certainly boost the nutrition, decrease the need for added fat, and add color and flavor. 

Adheres to the Mediterranean Diet

Observational and randomized clinical control trials show that adhering to the Mediterranean diet has cardioprotective factors, including increasing HDL cholesterol. This eating style is rich in fruits, vegetables, legumes, nuts, seeds, extra-virgin olive oil and fatty fish, and limited in added sugars and saturated fat. It is also rich in herbs and spices, such as rosemary, oregano, basil, cinnamon, ginger and more. Using rosemary in your dishes helps increase the nutritional power and adds antioxidants, fiber and flavor. 

Pairs Perfectly with Extra-Virgin Olive Oil 

Extra-virgin olive oil is a plant-based oil that’s rich in polyphenols and monounsaturated fat. Monounsaturated fats have been shown to help increase HDL levels and lower LDL levels. Olive oil contains around 55% to 85% oleic acid—a monounsaturated fat. Replacing butter, margarine, mayonnaise and dairy fat with olive oil may reduce the risk of heart disease in some people.

Kristy Del Coro, M.S., RDN, LDN, a culinary nutritionist and registered dietitian nutritionist, says, “Use rosemary to make rosemary-infused olive oil to increase your intake of monounsaturated fatty acids. Making rosemary oil is also a great way to use extra rosemary you may have on hand from another recipe instead of letting it go to waste.” Drizzle some on air-popped popcorn for a high-fiber, heart-healthy snack or add it to whole-grain side dishes, roasted vegetables, salad dressings and more. Having an herb-infused olive oil is a great way to increase your intake of vegetables. 

Hill recommends increasing some whole-food meal combinations that have omega-3 fatty acids and are rich in fiber while decreasing saturated fat to support healthy cholesterol levels.

Helps Reduce Your Saturated Fat Intake

If you have high cholesterol, it is important to watch your saturated fat intake from whole milk, butter, cream, fried foods, cured meats and high-fat red meat. However, if you do choose to eat red meat from time to time, you can reduce your intake of saturated fat by choosing leaner cuts of beef and marinating your meat with herbs. 

Herbs like rosemary contain no fat. With its earthy and woodsy flavor, rosemary has a powerful taste and pairs well with other herbs such as thyme, marjoram and oregano. The more flavor you add with herbs, the less fat you need in cooking. Not only does rosemary add flavor, but it tenderizes the animal proteins.