The #1 Spice to Help Lower Blood Pressure, According to a Dietitian

Chances are, you probably know someone who’s affected by high blood pressure. In fact, according to the American Heart Association, almost 50% of American adults have high blood pressure. This condition can damage your arteries, putting you at a greater risk for heart attacks and strokes.

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 the AHA. The little things you eat can make a difference too—and that’s where spices come in.

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?

A 2019 review and meta-analysis published in Phytotherapy Research took a look at six randomized clinical trials researching the effect of ginger supplementation on blood pressure. Overall, they found that ginger prompts significant reductions in both systolic and diastolic blood pressure by an average of 6 and 2 points, respectively, compared to a placebo. 

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.

Ginger may help lower blood pressure by acting similarly to blood-pressure-lowering medications, says Megan Byrd, a registered dietitian at Coffee Copycat. “It does this by blocking calcium channels in our bodies and acting as an ACE inhibitor—an enzyme that relaxes our veins and vessels, causing lower blood pressure,” she says. 

In addition, it may be ginger’s antioxidant properties that aid in blood pressure regulation, the Phytotherapy Research review 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 in Nutrition Reviews in 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:

• Start your morning off with a cup of fresh-brewed Ginger Tea, or add a knob of ginger into a Mango-Ginger Smoothie.
• For lunch, meal-prep recipes like Ginger Beef Stir-Fry with Peppers or Ginger Salad.
• For your main meal, throw together Speedy Scallion-Ginger Salmon Cakes or Sheet-Pan Sesame Chicken.
• If you’re craving a sweet treat, try adding ground ginger to a fruit-filled Surprise Pie with Pears & Ginger or a Peach, Rhubarb & Ginger Crisp.

Herbs and spices like turmeric, cinnamon and ginger can offer unique health benefits for your body. However, it's important to remember that a single spice alone is 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.