The 7 Best Herbs and Spices for a Healthy Heart
Heart health is very important and we want to keep our bodies running in optimal condition, right?! Of course, we do! Well look no further than some of the world’s best herbs and spices. Many of us take our heart health for granted but the truth is heart disease catches up to millions of people worldwide, and when we least expect it. After decades of grabbing fast food, stressing over work deadlines, and binge-watching TV instead of sleeping, for example, it’s no surprise that our cardiac muscle can rebel and do so in not such a pretty way. If you’re looking to improve your heart health, using more herbs and spices in your cooking can help! Many common herbs and spices contain antioxidants, anti-inflammatory compounds, and other beneficial nutrients that support cardiovascular function and will get you on your way to a healthier heart.
The good news is making heart-healthy choices doesn’t have to be such an undertaking and the benefits far outweigh the effort. A little bit goes a long way for sure! And guess what the best part is? You don’t even have to deprive yourself of flavorful foods! In fact, herbs and spices are an easy and delicious way to show your heart some love. Nature has given us an abundance of aromatic plants whose leaves, roots, and seeds happen to contain compounds that benefit heart function. We’re talking antioxidants to target inflammation, improve circulation, and anti-clotting agents to keep blood flowing smoothly.
So which herbs and spices top the list, you ask? We’re going to dive into that and explore some of the best that nature has to offer. We’ll also talk about some actionable tips for seamlessly incorporating them into your daily life to promote long term changes, not just a temporary cleanse. With a few tweaks to your diet, you can give your heart what it really wants – and needs – for decades to come!
TURMERIC
Turmeric is one of the most powerful herbs on the planet and the heart health benefits it carries is plenty! The main active compound in turmeric is curcumin, which has been found in studies to reduce inflammation, improve endothelial (controls blood fluidity and vascular tone) function, and lower cholesterol levels. This bright yellow spice is commonly used in curries but can add both color and nutrition to anything from rice dishes to roasted vegetables.
GARLIC
Garlic is well-known for boosting cardiovascular health. Studies show it can lower blood pressure, reduce arterial plaque buildup, and improve cholesterol levels. The beneficial effects come from allicin, an organosulfur compound released when garlic is crushed or chopped. Use fresh garlic liberally to flavor sauces, dressings, soups, and more.
GINGER
This aromatic root contains gingerol, a compound with antioxidant and anti-inflammatory properties that benefit heart health. Research indicates ginger may decrease high blood pressure, cholesterol, and atherosclerosis. It also has anti-nausea effects that can minimize side effects of heart medications, for example. Add fresh or ground ginger to stir-fries, marinades, teas, and baked goods.
CINNAMON
Cinnamon not only tastes great in coffee cakes and cereals but also provides inflammation-fighting antioxidants. Some studies suggest it may reduce risk factors like high LDL cholesterol and triglycerides. Stir it into oatmeal, add a stick to hot drinks, or sprinkle on fruit. Just 1⁄2 teaspoon daily may promote better heart health.
CAYENNE PEPPER
A spicy addition to your diet, cayenne pepper contains capsaicin which improves blood flow, lowers blood pressure, and prevents blood clots. Add a pinch of cayenne to eggs, chili, stir-fries, and soups. But remember to start small as too much can irritate your mouth or digestive system.
CORIANDER
Coriander, also known as cilantro, is an herb that provides cardiovascular benefits as well as flavor. The seeds and leaves of the coriander plant contain antioxidants, flavonoids, and phenolic acids that reduce inflammation. Some research shows coriander may help lower LDL cholesterol and triglyceride levels in the blood. Use fresh coriander leaves to add flavor to salsas, curries, and Thai dishes. Or you can add dried coriander seeds to spice rubs for meats and vegetables.
BLACK PEPPER
Often paired with salt, black pepper delivers subtle heat and aroma to dishes. But it also supplies piperine, a natural compound linked to improved circulation and heart function. Black pepper assists with the absorption of nutrients from other foods too. Several studies indicate it has antioxidant, anti-inflammatory, and cholesterol-lowering effects that protect the cardiovascular system. Freshly grind black pepper over lean meats, vegetables, soups, and salads. You may also combine it with garlic, lemon juice, and olive oil for a heart-healthy marinade for fish or chicken.
Tips for Using Herbs and Spices
- Buy dried herbs and spices in small quantities. They lose flavor over time.
- Store spices in a cool, dark place. It is important that they are kept away from heat sources and sunlight.
- Use a coffee or spice grinder to freshly grind whole spices like cinnamon sticks and cumin seeds. The flavor will be much brighter.
- On busy nights, use shortcuts like minced garlic and ginger from the refrigerated section or jarred, pre-chopped herbs.
- As a bonus, feel free to play around with ethnic seasonings like garam masala or herbs de Provence which contain multiple heart-healthy spices.
Adding more heart-healthy herbs and spices to your cooking is an easy way to reduce your risk of heart disease. Their antioxidant and anti-inflammatory power promotes better cardiovascular health. Use this list to stock up on nature’s best offerings. Just be sure to buy high-quality herbs and spices and store them properly to retain maximum flavor and nutrition. With a dash of creativity and minimal effort really, you can improve your heart health one delicious meal at a time leading to a healthier lifestyle and longevity! In the grand scheme of things, we all want to live longer and with putting these practices into place, we will well be on our way!
