Garlic, Turmeric And Indian Gooseberry For Heart Health
Image Credit: Garlic, Raw Turmeric, Amla Chutney (Wikimedia)

Cholesterol is becoming a huge problem in the US and other parts of the world. This chronic yet silent killer comes without any symptoms and by the time you find out, it's often too late. In the fast-evolving landscape, paying attention to health has become a challenge.

In addition to this, there is hardly any time left to prepare meals at home and many often rely on outside foods to only fulfil the stomach and not health. This can become a cause of several underlying health problems like cholesterol, which comes without any symptoms and can lead to heart attack and stroke.

Luckily, cholesterol can be cured by just making a few adjustments to diet and adding healthy foods, like this hearty chutney, to daily meals. This aromatic chutney, made with a blend of garlic, raw turmeric and amla, is simple to make and filled with delicious flavours and numerous nutrients. Before diving into the recipe, check out the health benefits this chutney can give you.


Garlic is known for containing several therapeutic benefits that have been used by several ancient cultures for the prevention of various diseases as well as its ability to decrease cholesterol. According to studies conducted by NIH, the allicin in garlic has been linked with a reduction in the level of high total cholesterol (TC) and low-density lipoprotein cholesterol (LDL) or the “bad” cholesterol. In addition to this, allicin has promoted the growth of high-density lipoprotein cholesterol (HDL), often referred to as “good” cholesterol. On top of that, garlic has anti-inflammatory and antioxidant properties which treat the damages caused by free radicals and supports heart health.

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Raw Turmeric:

The benefits of turmeric are not hidden from anyone. Revered for its healing properties which work wonders against colds, coughs and various other ailments. Turmeric has also proven beneficial for treating high cholesterol levels. In the NIH studies performed to measure the efficiency of turmeric lowering blood lipid levels in patients with cardiovascular risk factors, it was proven that the curcumin present in turmeric helps protect the heart from cardiovascular diseases. Curcumin is also filled with anti-inflammatory and antioxidant properties, which improves overall health.

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Amla (Indian Gooseberry):

Amla, or Indian Gooseberry, is a host of several nutrients like vitamin C and is rich with antioxidants. In a comparative clinical study of hypolipidemic efficacy of Amla, is was reported that cholesterol patients showed a  reduction of TC, LDL and TG and an increase in HDL after being fed amla regularly. Amla contains flavonoids which have anti-inflammatory properties that supports cardiovascular health by improving blood flow, reducing blood pressure, and lowering cholesterol levels. The vitamin C in amla works as a potent antioxidant which  supports immune function and helps maintain healthy skin, bones, and blood vessels. Pectin in amla promotes healthy digestion and may help stabilize blood sugar levels. Along with this, Tannins reduce oxidative stress and support cardiovascular health.

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Containing all these health benefits in one dish, this Galic Amla and Raw Turmeric chutney will be your perfect health booster and also keep your health healthy.

Now that you have learned the benefits, know how you can make this flavourful and healthy chutney in easy steps.


10-12 cloves of garlic

1-inch piece of fresh turmeric, peeled and grated

1-2 fresh Indian gooseberries (amla), deseeded and chopped

1 tablespoon of lemon juice

1 teaspoon of optional honey

Salt to your taste


  1. Begin by peeling the garlic cloves and crushing them either with a mortar and pestle or a garlic press.
  2. In a mixing bowl, combine the crushed garlic with the grated fresh turmeric and the chopped Indian gooseberries.
  3. Add the lemon juice and salt according to your taste preferences. If desired, include the optional honey for added sweetness.
  4. Thoroughly mix all the ingredients until they are evenly incorporated.
  5. Transfer the mixture into a clean glass jar and store it in the refrigerator.
  6. Allow the chutney to marinate for several hours before serving to allow the flavors to blend together.

Direction of Use:

  • Consume a small spoonful of this cholesterol-reducing chutney as a condiment alongside your meals.
  • Incorporate it into your preferred dishes such as salads, sandwiches, or wraps for an added burst of flavor.
  • Blend it with yogurt or mayonnaise to craft a delectable dip or spread.