Powerhouse of nutrients: How Amla may lower bad cholesterol, and support heart health

Indian gooseberry, or Amla, is known for its medicinal properties, since ancient India. Its health benefits are also a subject of interest in modern science. Many studies have validated amla's benefits, especially in managing cholesterol levels. A systematic review and meta-analysis of six studies published in ScienceDirect concluded that amla supplementation significantly improves lipid profiles by reducing total cholesterol, LDL (bad cholesterol), and triglycerides, while increasing HDL.

How Amla supports heart-health

Amla prevents LDL oxidation

NIH studysuggests amla is rich in polyphenols, including emblicanin A and B, and pedunculagin, which have potent antioxidant properties. These compounds help prevent the oxidation of LDL cholesterol, a critical step in the development of atherosclerotic plaques. By inhibiting LDL oxidation, amla reduces the risk of plaque formation in arteries, thereby supporting cardiovascular health.

Amla reduces inflammation

Chronic inflammation is a key driver of cardiovascular diseases. NIH study suggests Amla has demonstrated anti-inflammatory effects by reducing levels of C-reactive protein (CRP), a marker of systemic inflammation. This reduction in inflammation helps protect cardiovascular function and may contribute to the prevention of heart disease. Amla is rich in antioxidants like vitamin C and polyphenols, which further support heart health by combating oxidative stress and improving blood vessel function.

Amla may enhance endothelial function

Amla supplementation has been associated with improved endothelial function, which is crucial for maintaining vascular health. By enhancing endothelial function, amla helps ensure proper blood flow and reduces the risk of cardiovascular events. https://pmc.ncbi.nlm.nih.gov/articles/PMC6926135/

Consume amla the right way

Amla can be incorporated into your diet in several forms. To get the cholesterol-lowering and heart-protective benefits, it’s important to choose preparations that retain its natural nutrients and avoid excessive sugar or additives.

• Fresh amla

This is the most effective way to retain amla’s full potency. When one eats fresh amlas, maximum vitamin C and polyphenols remain intact, and are consumed better. Eating fresh raw amla gives the heart and body the strongest antioxidant and cholesterol-lowering benefits.

• Amla juice

This method preserves the maximum antioxidant and polyphenol content of amla. Without added calories, consuming amla this way can provide protective benefits. Drinking unsweetened juice in the morning on an empty stomach may provide best results.

Preparations that may reduce amla’s health benefits

While amla is highly beneficial, certain forms or preparations can reduce its health benefits or add unwanted calories. ‘Amla murabba’, often made by soaking amla in sugar syrup, increases calorie and sugar content. High sugar intake can counteract amla’s cholesterol-lowering and heart-protective effects.
Similarly, prolonged heating or overcooking amla can degrade its vitamin C content, diminishing its antioxidant potential.

Dos and don’ts of amla supplements

Amla supplements like capsules, tablets, or powder, can be a convenient way to include amla in the daily routine. However, only the right use may provide benefits. Consuming amla supplements only after a healthcare professional’s advice is a must, as it may not be suitable for everyone.

Who should avoid amla

• Individuals with low blood pressure
• People with low blood sugar
• Individuals on blood thinning medications
• Pregnant or breastfeeding women
• Individuals with kidney disorders

Even for healthy individuals, excessive consumption of amla can lead to side effects like acidity, dehydration, or digestive issues. Before incorporating amla into the diet, it is essential to seek medical advice.

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