Hypertension can damage arteries, increasing the risk of heart attacks and strokes. Small changes can make a difference, including spices that can naturally lower blood pressure.
You probably already know that hypertension can damage arteries, increasing the risk of heart attacks and strokes. Of course, what you eat matters when it comes to high blood pressure. A heart-healthy diet emphasizes fruits, vegetables, whole grains, low-fat dairy products, skinless poultry, fish, nuts, and legumes while limiting saturated fats, alcohol, sodium, and added sugars, according to the AHA (American Heart Association). Even small changes can make a difference, including spices that can naturally lower blood pressure.
When it comes to reducing blood pressure, one spice stands out, and that is ginger. Ginger has long been valued for its culinary and digestive benefits, but did you know it can also be beneficial for the heart?
A review and meta-analysis published in 2019 in Phytotherapy Research analyzed several randomized clinical trials investigating the effect of ginger supplementation on blood pressure. Overall, it was found that ginger led to significant reductions in both systolic and diastolic blood pressure, averaging 6 and 2 points, respectively, compared to a placebo.
It is important to note, however, that this reduction was observed only in participants aged 50 years or younger. The necessary dose to produce a change in blood pressure was at least 3 grams per day (which is less than 2 teaspoons of ground ginger), administered for 7 to 12 weeks.
Ginger may help lower blood pressure by acting similarly to antihypertensive medications. It does this by blocking calcium channels in the body and acting as an inhibitor of the angiotensin-converting enzyme, an enzyme that relaxes our veins and blood vessels, leading to a decrease in blood pressure.
Additionally, it seems that the antioxidant properties of ginger contribute to blood pressure regulation, as highlighted in the Phytotherapy Research review. Ginger is rich in plant compounds such as gingerols, shogaols, zingerone, and paradol, all of which can promote antioxidant activity that keeps blood vessels clean, and these compounds may also encourage the dilation of blood vessels, improving blood circulation.
There is also some evidence that ginger supplementation may help improve cholesterol, blood sugar, and inflammation, according to a 2021 study published in Nutrition Reviews. However, all these potential benefits of ginger for heart health need to be studied more thoroughly to fully understand its advantages. One thing is clear: This spice (and others) can be added to your dishes to enhance flavor without adding salt, which is yet another way ginger can take care of your heart.
