How cinnamon works in your body—studies reveal how it helps lower bad cholesterol and inflammation

By Rita Armenteros
September 2, 2025
How cinnamon works in your body—studies reveal how it helps lower bad cholesterol and inflammation

YouCinnamon is a key ingredient for controlling cholesterol and triglycerides. For people with type 2 diabetes, cinnamon is perfect for taking care of their cardiovascular health. It is important to distinguish between Ceylon cinnamon and cassia, as each has its own characteristics. On the other hand, Ceylon cinnamon is the purest compared to the other type. Cinnamon also provides antioxidants and anti-inflammatories that protect the heart. Read on to learn more about which specific spice dietitians recommend for high cholesterol and why.

The most advantageous spice for our health

Using spices to flavor foods permits for less salt and fat in cooking. This is beneficial for many health conditions, in particular those with high cholesterol. At the same time no single food or spice can cure high cholesterol, some spices can have a greater effect on cholesterol than others. 

The numer one spice to reduce high cholesterol 

Cinnamon is our No. 1 spice for high cholesterol. Partially due to the fact that high cholesterol relates to high glucose levels. On the other hand, cinnamon helps reduce blood sugar in people with diabetes 1. Moreover, cinnamon also has anti-inflammatory properties, and using it as a replacement for fat, sugar and salt is part of a heart-healthy diet.

Jordan Hill, RDN, CSSC, a dietitian at Top Nutrition Coaching, proposes that people with high cholesterol “incorporate spices like cinnamon, cayenne pepper, garlic, ginger and turmeric”. They should do it if they’re not doing it already. Renee Korczak, Ph.D., RDN, CSSD, LD, agrees and notes that those spices “are usually detailed in the scientific literature to make better the taste of foods and beverages”. In addition, at the same time they provide some health benefits; however, not all spices are created equally.

Cinnamon’s origin: all you must know

Cinnamon (Cinnamomum zeylanicum) comes from the bark of several species of cinnamon trees. Cinnamon contains the compounds cinnamaldehyde and cinnamic acid, which are present in the oil. Cinnamon bark has other bioactive compounds, catechins and procyanidins, which may have antioxidant and anti-inflammatory results.

In a meta-analysis and systematic papers, researchers examined 15 randomized clinical control trials in which participants took cinnamon powder or cinnamon extract at doses ranging from 1 to 6 grams based on previous diet, physical activities and medicines. All along the 15 studies, 1,020 people with type 2 diabetes participated, with follow-up ranging from 40 days to up to 4 months. Compared to placebo, the group given cinnamon reduced their levels of LDL cholesterol and triglycerides.

Information abot cinnamon supplements

If you take medication to control high cholesterol or glucose-lowering medication, be sure to discuss supplements with your health care provider before begining. Korczak notes:

“It’s difficult to say that certain spices lower cholesterol levels completely, as the research is a bit inconsistent due to different study designs, populations studied, and amount or form of spice.”

For this reason, cinnamon supplements should be used as an adjunct to lifestyle modifications, a fiber-rich diet, regular physical activity, proper sleep and weight loss (if indicated), not as a replacement.

Culinary use of cinnamon can be useful. You can daily use cinnamon powder at a dose of ¼ to 1 teaspoon. Note that cassia cinnamon has more coumarin, a compound that can affect the liver if taken in large doses, than Ceylon cinnamon. If you manage to consume cinnamon frequently, you may want to search for Ceylon cinnamon.

How to include cinnamon in your diet 

Adding spices to your eating plan is ideal, tasty and beneficial for health. Hill recommends adding cinnamon in baking, to coffee grounds before brewing, in pancake batter, or sprinkled in Greek yogurt. Use cinnamon to flavor chilis, soups, stews and dry rubs for protein sources. Other option is using cinnamon bark to make tea for a delicious beverage.