Heart disease is still the number one cause of death in the United States, as noted by the Centers for Disease Control and Prevention, which is exactly why the little things we do every day matter.
Getting enough sleep, moving your body, not smoking, managing stress and choosing mostly nutrient-rich foods all count. And yes, the seasonings you use can also help, especially when they make vegetables, beans, fish, whole grains and other heart-smart foods taste better.
Fresh, whole foods are still your best bet, but herbs and spices are one of the easiest ways to add flavor without leaning so heavily on salt, butter or added sugar. The American Heart Association recommends limiting sodium, and herbs and spices are a pretty painless way to get there.
To be clear, no sprinkle of cinnamon or clove of garlic is going to magically “clean out” your arteries. Wouldn’t that be nice? But these five herbs, spices and sips can absolutely have a place in an overall heart-healthy eating pattern.
Garlic
Used in dishes across so many cultures, garlic is a kitchen staple with an instantly recognizable flavor that many people already have sitting in the pantry. It also happens to be one of those ingredients that can make a simple meal taste like you tried harder than you actually did.
Garlic contains sulfur compounds and antioxidants, and research has looked at its possible role in blood pressure and cholesterol management. One review published in The Journal of Nutrition found that garlic supplementation may help lower blood pressure in some individuals.
Other research suggests garlic supplements may modestly support cholesterol levels and markers related to artery health, though the effects are not the same for everyone.
Food-wise, garlic is easy to use: add it to roasted vegetables, soups, bean dishes, hummus, marinades, stir-fries or pasta sauce. Personally, I think almost any savory dish benefits from garlic, with the possible exception of dessert — but I know someone out there is probably trying to make garlic brownies happen.
One important note: garlic supplements can interact with blood-thinning medications and may increase bleeding risk, especially before surgery. Cooking with garlic is generally fine for most people, but concentrated supplements are worth discussing with your health care provider.
Cinnamon
Cinnamon is a warm, slightly sweet spice that can add flavor without adding sugar, which is why it works so well in oatmeal, yogurt, coffee, smoothies and baked apples. It is especially popular during the colder months, but I see no reason it needs to be packed away when spring shows up.
Cinnamon has been used for centuries, and research has explored its possible effects on blood sugar, cholesterol and inflammation. Some studies suggest cinnamon may have a modest benefit for certain heart disease risk factors, though the evidence is still mixed and depends on the dose, type of cinnamon and the person using it.
It has also been linked to a reduced risk of developing heart disease, but I would not suggest treating it like medicine. Think of cinnamon as a helpful flavor booster, not a replacement for proven heart-health habits.
A quick stickler-for-details moment: cassia cinnamon, the common kind found in most grocery stores, contains coumarin, a compound that may be harmful to the liver in large amounts. Using cinnamon in typical food amounts is one thing; taking high-dose cinnamon supplements daily is another.
Turmeric
Turmeric is the bright yellow spice often used in curries, rice dishes, soups and golden milk. Its main active compound, curcumin, has been studied for its anti-inflammatory and antioxidant properties.
Inflammation plays a role in many chronic diseases, including heart disease, so it makes sense that turmeric gets attention. Research has looked at curcumin’s effect on blood vessel function, cholesterol, triglycerides and oxidative stress, but again, this is not a “take turmeric and ignore everything else” situation.
Curcumin may support heart health markers in some studies, but more high-quality human research is still needed.
Turmeric has been discussed for its potential role in supporting the heart disease process, particularly through effects on the lining of blood vessels. That lining, called the endothelium, helps regulate blood pressure, blood clotting and blood flow.
One catch: curcumin is not absorbed very well on its own. Pairing turmeric with black pepper and a little fat, such as olive oil, may help your body absorb it better.
Use turmeric in lentil soup, roasted cauliflower, scrambled eggs, grain bowls, chicken marinades or stews. Just don’t wear white while you cook with it, unless you enjoy living dangerously.
Ginger
Ginger is widely used in cooking, baking, tea and traditional remedies. It brings a spicy, slightly sweet kick that works in everything from stir-fries to smoothies.
Research has shown that ginger may help support healthier blood pressure, cholesterol and blood sugar levels, though most findings are modest and often involve supplements rather than the small amount used in cooking. Still, using ginger in meals is a flavorful way to make heart-healthy foods more interesting.
There are many different ways to cook with and consume ginger, which is always a plus because nobody needs another complicated wellness ritual.
Try fresh grated ginger in tea, oatmeal, soups, salad dressings, marinades or a vegetable stir-fry. You can also add a small piece to smoothies, though I would start small unless you want your smoothie to taste like it has opinions.
As with garlic and turmeric, concentrated ginger supplements may not be appropriate for everyone, especially people taking blood thinners or those preparing for surgery. Food amounts are typically safe, but supplements deserve a little more caution.
Green Tea
Technically, green tea is not an herb or spice in the way garlic, cinnamon, turmeric and ginger are. But it is commonly used for flavor, it contains plant compounds, and it has enough heart-health research behind it to earn a spot here.
Green tea contains catechins, a type of antioxidant that may support blood vessel health. A Harvard Medical School article notes that drinking green tea may be linked with lower cholesterol and triglyceride levels.
Some population studies have also connected regular green tea intake with a lower risk of heart attack and stroke. That said, adding green tea to a diet that is otherwise low in fruits, vegetables, fiber and healthy fats is not going to do all the heavy lifting.
Enjoy it hot or iced, plain or with lemon, mint or a small drizzle of honey if needed. Watch the caffeine, though, especially later in the day or if caffeine tends to make you jittery.
Also worth noting: concentrated green tea extract supplements are not the same as drinking a cup of brewed tea. There have been safety concerns around high-dose extracts, so I would keep this one in beverage form unless your clinician advises otherwise.
Bottom Line
Keeping garlic, cinnamon, turmeric, ginger and green tea in your kitchen can make heart-healthy eating more flavorful and enjoyable. And when healthy food tastes good, we are much more likely to keep eating it — funny how that works.
Stocking your cupboard with these heart-smart items may also help you rely less on salt, sugary sauces and ultra-processed flavor boosters. Consider buying spices in bulk if you use them often, so you are not constantly discovering an empty jar right when dinner is halfway done.
Most importantly, think of herbs, spices and tea as part of the bigger picture. A heart-healthy diet still comes down to plenty of vegetables, fruits, beans, lentils, whole grains, nuts, seeds, fish or other lean proteins, and healthy fats most of the time.
I like to think of these ingredients as helpful tools, not miracle cures. Use them often, enjoy your food, and let them support the habits that matter most.
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