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Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Of course, what you eat matters for high blood pressure. A heart-healthy diet emphasizes fruits, vegetables, whole grains, low-fat dairy, skinless poultry, fish, nuts and legumes, and limits saturated fat, alcohol, sodium and added sugar, according to theAHA. The little things you eat can make a difference too—and that’s where spices come in.
The Best and Worst Foods for Healthy Blood Pressure
When it comes to reducing blood pressure, one spice truly stands out. In this article, we’ll delve into the science behind this spice and discuss creative ways to incorporate it into your daily meals for a healthier heart.
The #1 Spice to Help Reduce Blood Pressure
If you’re focusing on a single spice to lower blood pressure, choose ginger. Ginger has long been celebrated for its culinary and digestive benefits, but did you know it may also be helpful for our heart?
It’s important to note however, this decrease was only observed in participants with an average age of 50 or younger. The dose needed to make the blood pressure shift was at least 3 grams per day (that’s less than 2 teaspoons of ground ginger), taken for 7 to 12 weeks.
In addition, it may be ginger’s antioxidant properties that aid in blood pressure regulation, thePhytotherapy Researchreview points out. Ginger is packed with plant compounds like gingerols, shogaols, zingerone and paradol, all of which can promote antioxidant activity that keeps blood vessels clear, and these compounds may also encourage blood vessels to dilate, improving blood flow.
There is also some evidence that ginger supplementation may help improve cholesterol, blood sugar and inflammation, according to research inNutrition Reviewsin 2021. That said, all of these potential health benefits of ginger need to be studied more thoroughly to fully understand the heart-health benefits of ginger. One thing is clear: This spice (and others) can be added to food to amp up flavor without adding salt, which is another way ginger can tend to your ticker.
Ginger Recipes to Try
From breakfast to dessert, revamp your meals with these ginger-spiced recipe ideas:
Herbs and spices liketurmeric,cinnamonandgingercan offer unique health benefits for your body. However, it’s important to remember that a single spicealoneis not a cure-all. Focus on being physically active, maintaining a balanced diet and pairing these spices with colorful whole foods. Together, they create a flavorful and nutritious dish that can have a more significant impact on your blood pressure.
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