Can Honey Help Lower Your Cholesterol?

Honey is a natural sweetener cherished for its rich flavor and its role in traditional and alternative medicine. But could your go-to remedy for sore throats and sweetening tea also help lower cholesterol and triglyceride levels? Here's a closer look at what science says about the potential benefits of honey for heart health.

Does Honey Affect Cholesterol?

Cholesterol plays a key role in your body, aiding in hormone production, digestion, and cell health. However, when cholesterol levels especially low-density lipoprotein (LDL), often called "bad cholesterol" get too high, your risk of heart disease increases. High-density lipoprotein (HDL), or "good cholesterol," helps counteract LDL by carrying it away from the arteries.

Honey's potential to improve cholesterol levels lies in its unique nutritional profile, which includes sugars, proteins, enzymes, flavonoids, and phenolic acids. Research suggests it may have a positive impact on lipid metabolism, but the evidence is mixed.

The Evidence

• Animal Studies
  Preliminary research in animals suggests that honey can help lower LDL cholesterol and raise HDL cholesterol. According to Johanna Contreras, MD, a cardiologist at Mount Sinai in New York City, "What we've seen in studies with animals is that honey tends to decrease the levels of LDL [bad cholesterol] and raise the HDL [good cholesterol]."

• Small Human Studies
  A 2013 study published in the Journal of Ayub Medical College examined the effects of honey in 70 men over four weeks. Participants who consumed 70 grams of honey daily experienced a significant reduction in total cholesterol, LDL cholesterol, and triglycerides, as well as an increase in HDL cholesterol.

  However, a later study in the Journal of Nutrition (2015) compared the effects of honey, sucrose, and high-fructose corn syrup over two weeks in 55 people. The researchers found no significant differences among the groups in cholesterol levels or triglycerides.

• Hormonal Factors
  Dr. Contreras notes that women who use honey in their diets may have better long-term cholesterol levels, possibly due to the sweetener’s lower glycemic index compared to refined sugars. However, this observation is anecdotal, and more studies are needed to confirm whether honey itself is the cause.

Understanding Cholesterol and Triglycerides

To understand honey's potential effects, it helps to know the basics of cholesterol and triglycerides:

• LDL (Low-Density Lipoprotein): Known as "bad cholesterol," it contributes to plaque buildup in your arteries.

• HDL (High-Density Lipoprotein): The "good cholesterol" that helps clear LDL from your bloodstream.

• Triglycerides: A type of fat that stores excess calories for energy. High triglyceride levels can increase your risk of heart disease.

Honey’s Other Health Benefits

Even if its cholesterol-lowering effects aren’t definitive, honey offers a variety of other potential health perks:

1. Rich in Antioxidants: Honey contains phenolic acids and flavonoids, which may reduce oxidative stress and inflammation, two key factors in heart disease.

2. Soothes Coughs: Honey can thin mucus and may work better than over-the-counter cough syrups for children over 1 year old, according to the American Academy of Pediatrics.

3. Wound Healing: Honey has antibacterial properties and can promote healing for burns and diabetic foot ulcers, per a February 2020 review in Nutrients.

4. Digestive Health: Honey is sometimes used to relieve mouth sores from chemotherapy and radiation or to manage symptoms of dry eyes and rosacea.

Should You Add Honey to Your Diet?

If you enjoy honey, incorporating it into your meals and snacks can be part of a healthy diet. Here's how to maximize its benefits while keeping your health in check:

• Stick to Moderation: Honey is still a sugar, and consuming too much can lead to weight gain and other health problems. Aim for no more than 1 to 2 tablespoons per day.

• Choose Raw Honey: Raw honey retains more nutrients and antioxidants compared to processed varieties.

• Pair It With Healthy Choices: Use honey as a natural sweetener in recipes that are already nutrient-rich, such as oatmeal, yogurt, or tea.

A Word of Caution

Never give honey to babies under 12 months old, as it can contain bacteria that cause infant botulism. And if you have diabetes or are managing blood sugar levels, consult your doctor before adding honey to your diet, as it can still affect blood sugar.

The Bottom Line

Honey may have some promising effects on cholesterol levels, particularly LDL and HDL, but the evidence in humans is still limited. While small studies suggest potential benefits, more robust research is needed to draw definitive conclusions.

For now, enjoy honey for its taste and other health perks, but don't rely on it as a primary strategy for managing cholesterol. Instead, focus on a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins.

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