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Heart Diet: Add These Spices To Your Diet Today If You Have Heart Issues

Foods can change blood-lipid levels, blood pressure, body weight and insulin sensitivity; all the factors that can fluctuate your risk of cardiovascular diseases. These spices can help.

Heart Diet: Add These Spices To Your Diet Today If You Have Heart Issues
These spices work best within a healthy diet, not as last-minute "fixes"
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Heart disease isn't just a matter of unlucky genes. Decades of research shows that what we eat shapes our arteries, blood pressure, blood sugar and inflammation, all of which determine heart risk. Diets rich in whole grains, vegetables, legumes, healthy fats and lean protein and low in ultra-processed foods, excess salt and refined sugar can consistently cut the risk of heart attack, stroke as well as cardiovascular death. Keep reading as we discuss how your diet can influence your heart health.

Foods can change blood-lipid levels, blood pressure, body weight and insulin sensitivity; all the factors that can fluctuate your risk of cardiovascular diseases. India's culinary heritage offers more than flavour. Many spices native to Indian cuisines offer bioactive compounds that influence blood pressure, lipids, platelet function and inflammation. Various studies point to modest but meaningful benefits of several commonly used spices when they are part of an overall healthy diet not as an isolated “miraculous cure.” Let's discuss how particular spices can help manage certain heart-related health issues.

Hypertension

Hypertension or high blood pressure can increase risk of various chronic health issues. Here's what helps:

Garlic

Meta-analyses show garlic can lower systolic and diastolic blood pressure, especially in people with established hypertension. The mechanisms include vasodilation via nitric-oxide signalling, inhibition of angiotensin-converting pathways and mild diuretic effects from organosulfur compounds like allicin. Garlic is adjunctive meaning useful alongside lifestyle measures and drugs when supervised by clinicians.

High LDL

High LDL in layman language means high levels of bad cholesterol in the body. These spices can help:

1. Turmeric

Curcumin is turmeric's active polyphenol and shows antioxidant and anti-inflammatory effects that reduce markers linked to plaque progression; some meta-analyses suggest improvements in lipid profiles and reduced aortic lesion size (preclinical).

2. Cinnamon

Cinnamon has been associated in trials with modest reductions in total cholesterol and triglycerides in certain populations.

3. Fenugreek seeds

Fenugreek seed preparations have improved HDL/LDL ratios and glycemic control in small studies, which indirectly lowers atherosclerotic risk. Evidence quality varies and dose/formulation matters.

Metabolic risk

Metabolic risk factors like low LDL which means low levels of good cholesterol increases risk of various heart diseases. Here's what spices can help:

1. Ginger

Trials and systematic reviews show ginger supplementation can reduce triglycerides and LDL in some populations.

2. Cinnamon

Cinnamon has shown in studies that it can improve fasting glucose and can modestly affect lipid measures.

The anti-inflammatory and insulin-sensitising actions of these spices improve the metabolic factors that determine triglyceride production and HDL metabolism. Again, expect modest effects and best results when paired with dietary improvements and exercise.

Chronic inflammation

Chronic inflammation is one of the biggest drivers of heart issues. Here's what spices to add to your diet to reduce chronic inflammation:

1. Ginger

It is packed with compounds which help the body fight inflammation and oxidative stress. According to studies, these compounds work like natural coolants for your blood vessels which can help reduce stress and irritation that can lead to heart damage over time.

2. Turmeric

Turmeric is the golden spice used in nearly every Indian kitchen. It is abundant in curcumin, a potent antioxidant and anti-inflammatory. Studies suggest that curcumin helps reduce internal swelling in blood vessels and protects it from damage.

Thrombosis (blood clot risk)

Blood clots form naturally to stop bleeding when you get a cut but when clotting happens too much or in the wrong place (like in the arteries), it can block blood flow to the heart or your brain which can lead to heart attacks or strokes. This process is thrombosis.

1. Ginger

Ginger contains natural plant compounds known for their anti-inflammatory and anti-clotting effects. Studies suggest they help prevent platelets from sticking together too much, which in turn may lower the chances of unwanted clots forming. However, large doses of ginger can interfere with medications that thin the blood so moderation and medication guidance is highly advised.

2. Garlic

Garlic does more than just adding delicious flavour to your food. Studies show, garlic contains sulphur compounds that make blood platelets less likely to clump together. This means it can slightly thin the blood and improve circulation. Similar to ginger, if you are taken blood thinning medication, seek medical advise before adding it to your diet abundantly (especially as supplements.)

In conclusion, focus on an overall heart-friendly pattern like plenty of vegetables, pulses, millets/whole grains, nuts, fish/lean protein, modest oil use as that gives the largest benefit. Use spices like turmeric, garlic, ginger, cinnamon, fenugreek, cardamom and coriander generously in food  are they are low-risk culinary tools that also bring bioactive compounds. They work best within a healthy diet, not as last-minute "fixes". Supplements sometimes yield clearer trial results but vary in dose and purity; discuss with a doctor if you have heart disease, take blood thinners or drugs for blood pressure.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

A Heart-Healthy Diet for Cardiovascular Disease Prevention. NCBI (review). 2023.

Spices: Therapeutic Potential in Cardiovascular Health. NCBI (review). 2017.

Curcumin and multiple health outcomes: critical umbrella review. NCBI. 2025.

The effect of garlic on the lowering of blood pressure: meta-analysis. NCBI. 2015 (updated analyses 2019–2025).

Effects of Cinnamon Supplementation on Lipid Profile — meta-analysis. NCBI. 2024.

Ginger on Human Health: Systematic reviews & trials (cardiometabolic effects). NCBI. 2020–2025.

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