Add These 5 Spices To Lower Blood Pressure Into Your Diet

Spices occupy an important place in our daily diet. They enrich our cuisine with flavors, colors and aromas. And would have thought that consuming them daily could help control your blood pressure? Well, according to a September 2021 study published in the American Journal of Clinical Nutrition, people who ate more herbs and spices had lower blood pressure (BP) readings 24 hours later. So, are you ready to use its medicinal properties to lower your high blood pressure?

Can spices reduce high blood pressure

High blood pressure, also known as hypertension, affects more people than you can imagine these days. The first thing that comes to mind when considering strategies to treat hypertension is medication. But dietary and lifestyle adjustments can make a big difference.

Health Shots spoke to Divya Gopal, Consultant – Dietitian/Nutritionist, Maternity Hospital, Banashankari, Bengaluru, to find out which spices can help manage high BP.

Keep your blood pressure under control. Image Courtesy: Shutterstock

According to Gopal, using spices can help you cope better with high blood pressure and reduce many heart disease risks. In fact, the Dietary Guidelines for Americans recommend in order to reduce high blood pressure, you should reduce your salt intake and suggest using herbs and spices instead of salt to flavor foods.

Which spices are good for lowering blood pressure?

1. Garlic

Garlic is one of the most commonly available spices in cooking. Gopal says, “Garlic is well known for its medicinal properties and it is very common to find it in Indian dishes. It is rich in many compounds that are good for heart health. Allicin is one of its main compounds that can help lower high blood pressure and relax blood vessels. Moreover, its anti-inflammatory, antimicrobial and antibiotic properties make it one of the best spices.

Also read: High blood pressure? You Can Control It With These 5 Herbs

2. Basil

Basil is rich in the plant antioxidant eugenol which helps lower blood pressure as it acts as a natural calcium channel blocker in your body. Research published in Nutrition review, used a blend of several spices, including basil, found they could lower your blood pressure. Apart from this, basil essential oils reduce the level of triglycerides and cholesterol in your body.

spices to lower blood pressure
From body to mind, tulsi is truly a healer! Image Courtesy: Shutterstock

3. Cinnamon

Not just for the heart, cinnamon is a great spice for your overall health. It is an aromatic spice that we obtain from the bark of a cinnamon tree. “This spice helps reduce high blood pressure and relaxes and dilates blood vessels,” says Gopal. Along with this, it can improve blood sugar regulation, prevent hair problems and prevent intestinal infections.

Also read: 10 quick tips to lower your blood pressure

4. Cardamom

Cardamom is known for its amazing smell and flavor, but did you know that this sweet spice contains antioxidants known to lower high blood pressure by acting as a natural calcium channel blocker? Well now you do. In fact, stage 1 hypertensive patients who consumed 1.5g (twice daily) doses of cardamom for three months reported significant reductions in systolic, diastolic, and mean blood pressure, according to a study published in the Indian Journal of Biochemistry and Biophysics.

spices to lower blood pressure
Don’t hate these tiny pods of big health. Image Courtesy: Shutterstock

5. Ginger

It is a versatile spice widely used in Indian cuisines. Gopal says, “Consuming it improves many aspects of heart health, including circulation, cholesterol levels, and blood pressure. It also helps relax blood vessels.

Freeda S. Scott