7 Spices That Will Help To Keep Your Heart Healthy

The heart is the source of life – it pumps blood around the clock to keep your organs functional. The heart is a rather resilient organ and functions well under fair conditions. It is easy to take our hearts for granted. We go about our lives as it sustains our every move, unconsciously depending on it to keep us well. For many, the heart goes unacknowledged until we run into a problem. Typically this after something has been off for quite some time, when the body speaks loudly enough to communicate something is wrong.

Heart disease remains the number one cause of death in the United States. Cardiovascular complications can be very serious and life-threatening, and are also largely preventable. Diet, movement and lifestyle all play a critical role in keeping our hearts healthy and strong. They are also the first line of defense for reversing any pathology that has arisen. Herbal medicine can complement these approaches to nourish, protect and strengthen the heart.

# Turmeric

Inflammation is damaging to all organs and systems in your body, including the heart.

Curcumin, the active compound in turmeric, has been found to have anti-inflammatory, antioxidant, anticarcinogenic, antithrombotic, and cardiovascular protective effects.

Adding turmeric to your diet is easy by using it as a spice in curries, stews, soups, roasted veggies, and even smoothies and hot drinks.

The recommended amount of turmeric to combat high cholesterol and hyperlipidemia is 700 mg of turmeric extract (available in supplement form) twice daily for 2–3 months.

# Ginger

Research shows that ginger may aid in maintaining a healthy heart. Ginger possesses anti-inflammatory properties, reducing oxidative stress that is damaging to the heart.

In several studies, ginger was also shown to reduce cholesterol levels, improve liver function, and reduce blood pressure, all implicated in healthy heart function.

Adding dry ginger as a spice to any cooked meals and using fresh ginger in tea preparations are excellent ways to incorporate this spice into your diet to reap heart health benefits.

# Cinnamon

Research-based evidence has highlighted the antioxidant, anti-inflammatory, antidiabetic, antimicrobial, anticancer, lipid-lowering, and cardioprotective properties of cinnamon.

These therapeutic properties can be traced back to the active oils and compounds, such as cinnamaldehyde, cinnamic acid, and cinnamate, found in cinnamon.

Cinnamon is great in oatmeal, breakfast cereal, fruit salad, yogurt, tea, or coffee, baked goods, almond butter banana toast, or pumpkin soup.

# Garlic

In addition to its anti-inflammatory, antibacterial, and antifungal properties, garlic is also claimed to have beneficial effects on the prevention of various aspects of cardiovascular disease, including hypertension and dyslipidemia.

Considerable evidence from the literature supports the invaluable role of garlic in the treatment of hypercholesterolemia through the inhibition of cholesterol biosynthesis in the liver and also inhibition of the oxidation of low-density lipoproteins.

Garlic can be used in its raw form or as a dried powdered spice when cooking, adding lots of flavor to the dish.

# Onion

Similar to garlic, onions have the potential for lowering cholesterol, decreasing triglycerides, and reducing inflammation, leading to cardioprotective effects.

Onions contain powerful flavonoids (pigment-containing compounds) such as quercetin and alkenyl cysteine sulfoxides (ACSOs), which are credited with significant antioxidative, antiasthmatic, antibiotic, and anticarcinogenic activities.

One way of enjoying raw onion without dealing with its overwhelmingly strong pungent taste is to marinate sliced red or white onion in apple cider vinegar overnight.

# Black Pepper

One of the most widely used spices, black pepper, is also a potent antioxidant and anti-inflammatory booster and has positive associations with lipid-lowering effects.

Its active ingredient, piperine, is the one responsible for the reduction of LDL (bad) cholesterol and an increase of HDL (good) cholesterol levels.

Black pepper is also rich in vanadium, which may promote cardiac function recovery after a heart attack. Add up to 1 teaspoon of black pepper a day to your meals.

# Chili Peppers

Capsaicin, the major active compound in chili peppers, is used as an analgesic.

This compound has also been found useful in managing other serious and chronic health problems, including obesity, diabetes, cardiovascular disorders, various cancers, and dermatological conditions.

Several studies showed that the daily intake of 4 mg capsaicin considerably improved the good cholesterol (HDL) levels and reduced the triglyceride and C-reactive protein levels in healthy subjects.

Depending on your tolerance level, try adding as little as ¼ teaspoon of powdered chili pepper a day or ½ small fresh pepper to your meals and increase up to 1½ teaspoon or 1–2 whole chili peppers to your daily diet.