Overview

Over the years, tamarind has been known to be used as a sweet and savoury element in food. Tamarind is not just delicious in different types of dishes; it also offers some fantastic health benefits, especially for your heart.

Did you know that according to the NHS, cardiovascular diseases are one of the main causes of death in the UK? But this can be simply avoided with a good diet and a healthy lifestyle.¹ One of the ways to do this is by incorporating tamarind into your diet, making it a tasty way to support your heart health while enjoying delicious dishes!

What are cardiovascular diseases?

Cardiovascular disease (CVD) is a term used for conditions affecting blood vessels or the heart. There are many different types of CVDs, but the following are the four main types of heart conditions:¹

Coronary heart disease

This is a condition where the blood vessels carrying oxygen-rich blood are narrowed or blocked, eventually putting a lot of pressure on the heart which can cause angina (chest pain), heart attacks (sudden block in blood vessels), and heart failure (inadequate blood supply).

Strokes and TIAs

A stroke is when the blood supply to part of the brain is cut off, leading to brain damage which sometimes can also be lethal. While a transient ischaemic attack (TIA) is similar to a stroke, the blood flow is only temporarily affected.

Peripheral arterial disease

This condition occurs when the arteries in the limbs (especially the legs) are blocked, which in turn causes pain, numbness, or weakness in the legs, hair loss, and ulcers on the legs and feet.

Aortic disease

A condition affecting the aorta, the biggest artery that is responsible for the blood supply from the heart to the whole body. Aortic aneurysm, the most common type of aortic disease, is when the aorta weakens and bulges outward.¹

Cholesterol

As mentioned earlier, most of the CVDs occur due to blockages in the blood vessels. The most common cause of this is cholesterol. It is a sterol compound, with a fatty or waxy consistency. The sources of cholesterol are the food that you consume and the liver which produces it for your body. Hence, the type of food you consume can affect your health. 

Not all cholesterols are bad. There is good cholesterol called high-density lipoprotein (HDL), while low-density lipoprotein (LDL) is termed bad cholesterol. HDL carries all the cholesterol from the body to the liver which is then thrown out of the body, while LDL carries all the cholesterol to different tissues throughout the body. 

However, elevated levels of LDL pose significant risks like atherosclerosis, which is a gradual deposition of cholesterol or fats along blood vessel walls.²

Tamarind

Tamarind (Tamarindus indica L.) is a tropical fruit tree belonging to the Fabaceae family, commonly found in regions with warm climates like Africa, and parts of Asia, mostly India and Pakistan. 

Due to its adaptive nature and nutritional benefits, it has also become popular in Latin America and the Caribbean. It is renowned for its culinary and cultural use, also gaining popularity in medicine.³

Nutritional composition of tamarind

In 100 grams of tamarind pulp, the following contents are found:

• Energy: 239 kcal
• Carbohydrates: 62.5 g
• Sugars: 57.4 g
• Proteins: 2.8 g
• Fats: 0.6 g
• Saturated fat 0.2 g
• Dietary fibre: 5.1 g
• Essential vitamins:
  • Vitamin A: 81 µg
  • Vitamin C: 3.5 mg
  • Vitamin B1: 0.1 mg
  • Vitamin B2: 0.1 mg
  • Vitamin B3: 1.9 mg
  • Vitamin B9: 14 µg

• Minerals:
  • Calcium: 74 mg
  • Iron: 2.8 mg
  • Magnesium: 92 mg
  • Phosphorus: 113 mg
  • Potassium: 628 mg
  • Sodium: 28 mg

Some studies also found that the tamarind seeds, kernels, and seed coat consist of a good amount of the required proteins, fibres, and minerals.³

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Cardiovascular health benefits from tamarind

Antioxidant properties

Various cellular reactions are essential for our bodies to function properly. However, the by-products from these reactions can be a cause of many heart diseases. Tamarind contains a good amount of vitamin C which is a good antioxidant. Antioxidants help to reduce the impact of unwanted by-products (3,5).

Regulation of cholesterol levels

Numerous studies have established tamarind as a potent agent in lowering blood cholesterol and blood pressure levels. The fibres present in tamarind have been specifically identified for their role in lowering LDL cholesterol, emphasizing the fruit's significance in promoting heart health.^3,4

Blood pressure management

In addition to cholesterol regulation, tamarind's potassium content emerges as a key player in blood pressure management. Acting as a vasodilator, potassium alleviates pressure on arteries and veins, effectively regulating blood pressure. This dual action of tamarind, both in cholesterol reduction and blood pressure control, contributes to a comprehensive approach to mitigating the risk of cardiovascular diseases.^3,4

Apart from protecting the heart, tamarind can also treat:

• Inflammation
• Cancer
• Diabetes
• Obesity
• Neurodegenerative diseases
• Bacterial, fungal and viral infections

Practical applications and consumption tips

Tamarind paste

The tamarind pulp can be concentrated and made into a paste form, making it a sweet-sour ingredient in many food recipes.

Chutneys and Sauces

Tamarind chutneys are a common part of Indian cuisine, usually used as a dip or sauce with snacks like samosas. It is also used in Mexican, Thai, and Middle Eastern cuisines.

Beverages

Tamarind is a key ingredient in beverages such as tamarind juice and tea which are enjoyed worldwide for their refreshing taste.

Snacks and candies

Tamarind is incorporated into a variety of candies, snacks, and confections, including tamarind balls, sweets, and lollipops, offering a unique blend of sweetness and tartness.

Traditional remedies

With its potential digestive, anti-inflammatory, and antibacterial properties, tamarind has been a staple in traditional medicine for addressing gastrointestinal issues and soothing sore throats.

Beauty products

Tamarind extract finds its way into beauty products like face masks and scrubs due to its reputed skin-rejuvenating and moisturizing qualities, making it a popular ingredient in skincare.

Industrial applications

Tamarind seeds contain xyloglucan, a polysaccharide with versatile industrial applications in textile printing, paper manufacturing, and the production of adhesives and explosives.^5,6

Potential considerations and precautions

Allergies and sensitivities

Given that tamarind belongs to the legume family, there exists a rare possibility of allergic reactions in some individuals. Symptoms such as abdominal discomfort, sneezing, or breathing difficulties following tamarind consumption may indicate an allergic response, necessitating prompt medical consultation for proper evaluation and management.⁵

Moderation in consumption

Tamarind is healthy and nutritional but only if you have it in moderation. Since it contains abundant levels of tartaric acid, which has laxative properties, excessive consumption may result in digestive discomfort and diarrhoea. As mentioned earlier, it can help maintain blood sugar levels, but excess consumption can lower blood sugar levels.⁵

Summary

Most cardiovascular diseases occur due to the blockage of blood vessels from cholesterol or high blood pressure. Tamarind's nutritional composition includes vital vitamins, minerals, and dietary fibres, which contribute to its heart-healthy benefits. Tamarind is also a good source of flavonoids and polyphenols which help reduce LDL (bad cholesterol) and increase HDL (good cholesterol). Also, potassium helps to maintain blood pressure and a normal heart rate. Most of the research is carried out in animal models which has yielded positive results. Research in human participants is still in progress but there is enough data to support the health benefits of tamarind.

Tamarind, a versatile and flavourful tropical fruit, not only tastes great but also has numerous heart-healthy advantages. In the backdrop of rising cardiovascular disease rates, adding tamarind to one's diet becomes an appealing and helpful option. The fruit treats a variety of heart ailments by lowering cholesterol levels, a common cause of cardiovascular problems. The fruit's antioxidant capabilities, ascribed to its vitamin C content, help to counteract the byproducts of cellular reactions that can lead to heart disease.

Aside from heart health, tamarind has therapeutic potential for inflammation, cancer, diabetes, obesity, neurodegenerative illnesses, and infections. Tamarind paste has a wide range of practical applications, including cooking, chutneys, sauces, beverages, snacks, and candy. Traditional treatments, beauty items, and industrial applications highlight tamarind's versatility. Although tamarind has several benefits, it should be used with prudence. Potential allergies and sensitivities, combined with the need for moderation owing to laxative qualities, emphasize the significance of careful use. Tamarind's transformation from a gastronomic delight to a diverse health-promoting element demonstrates its importance in nutrition and overall well-being.

FAQs

How does tamarind contribute to heart health?

Tamarind benefits the heart by acting as an antioxidant, regulating cholesterol levels, and managing blood pressure. Its vitamin C content functions as an antioxidant, mitigating the effects of toxic byproducts of cellular reactions.

What are the specific cardiovascular diseases that tamarind may help prevent?

Tamarind may help prevent a variety of cardiovascular disorders, including coronary heart disease, strokes, peripheral arterial disease, and aortic disease, by lowering cholesterol and promoting overall heart health.

Can tamarind be used as a natural remedy for other health conditions?

Yes, tamarind has traditionally been used to treat inflammation, cancer, diabetes, obesity, neurodegenerative illnesses, and different infections.