Amla, also known as Indian gooseberry, is renowned for its ability to lower LDL (bad) cholesterol, which can cause arterial plaque and heart disease. Rich in antioxidants, polyphenols, and vitamin C, amla helps reduce oxidative stress that can lead to cholesterol buildup. Studies suggest that amla inhibits the enzyme targeted by statin drugs, naturally reducing cholesterol production in the liver. Additionally, it aids in converting cholesterol into bile acids, which are excreted, thus helping maintain healthy cholesterol levels.

Regular consumption of amla not only lowers LDL cholesterol but also increases HDL (good) cholesterol, which helps clear LDL from the bloodstream, reducing heart disease risk. Amla’s anti-inflammatory properties further help decrease arterial inflammation.

The recommended daily intake of amla for cholesterol management varies by form. Fresh amla can be consumed as 1-2 whole fruits per day. Amla juice, about 20-30 ml diluted with water, is best taken on an empty stomach. Amla powder (1-2 teaspoons) can be mixed with warm water or honey once or twice a day. Regular use for a few months yields the best cholesterol-lowering results.

While fresh amla is most beneficial, the juice or powder form can also be effective. However, people with diabetes should be cautious about sugar-laden preparations like amla murabba. Excessive intake may cause stomach discomfort, especially in those with a sensitive gut. Since amla has mild blood-thinning properties, those on anticoagulant medication should consult a healthcare provider before consistent use.