Spices That Can Improve Your Health

Your spice cabinet is a treasure trove of both interesting flavors and health benefits. Spices not only provide flavor without sodium, they also can lower blood pressure and even improve heart health. Yet, many people still use only a handful of what’s in their cabinet for most of their cooking rather than exploring new flavors. And, they reach for the salt shaker all too often.

“Being creative with spices can be a helpful cooking technique as we try to improve our food choices,” says Rachel Lustgarten, a registered dietitian at NewYork-Presbyterian/Weill Cornell. “Creating unique flavor blends with herbs and spices adds appeal to our vegetables and lean proteins so we don’t get bored or feel deprived.”

Here are a few suggestions on how to use some of the healthiest spices.

Ginger. Ginger may first come to mind as a remedy for a stomach ache. However, it can help more than your stomach. A 2018 meta-analysis published in Phytochemicals found that incorporating more ginger in your diet helps lower LDL (“bad”) cholesterol. Grate or dice fresh ginger to add to a stir-fry or use dried ginger powder in marinades. Ginger is especially delicious in combination with soy sauce (low-sodium) and garlic.

Garlic. Most famous for its role in Italian cuisine, garlic has been shown to reduce blood pressure (both systolic and diastolic) and total cholesterol numbers. Combine with pepper, rosemary and thyme for a delicious dry rub on baked chicken. For an additional boost in lowering cholesterol, saute cruciferous vegetables like kale, broccoli, cauliflower, or cabbage with garlic for a delicious side dish.

Cayenne pepper. Cayenne pepper contains an active ingredient called capsaicin. Capsaicin is the component of chili and cayenne peppers that imparts their distinctive spiciness or burning sensation. Capsaicin has been found to be helpful in reducing hypertension and muscle pain. Add cayenne pepper to a chili, chicken tortilla soup, or cajun style marinades for a spicy kick.

Cinnamon. Cinnamon spice comes from the bark of the cinnamon tree. This sweet-smelling spice has been shown to lower triglycerides and total cholesterol. While cinnamon is commonly used for sugary desserts, if combined with health­ier ingredients, you may see even more cholesterol-lowering effects. For instance, in place of baking cookies with butter and other cholesterol-raising ingredients, bake apple slices with cinnamon for a simple and delicious dessert. (Apples also lower cholesterol with their fiber content.)

Turmeric. This spice, which has become increasingly trendy in recent years due to its anti-inflammatory properties, is helpful for heart health. The active ingredient of turmeric is curcumin. Curcumin is an anti-inflammatory and is especially helpful in improving blood cholesterol numbers. As in many traditional curry recipes, the combination of turmeric with black pepper provides an extra antioxidant boost. These curry mixes make great marinating rubs for baked or grilled chicken. For a turmeric boost on the go, make a golden milk latte of turmeric, almond milk, black pepper, ginger, cinnamon, and a touch of honey for a soothing, sweet and powerful drink.

Cutting the Sodium Cord

“Not only does using spices for flavor decrease our dependence on sodium, fresh spices are a healthier alternative to heavy sauces high in calories and fat,” says Lustgarten. “Being mindful of overall calorie and fat intake is important for both weight control and heart health.”

When you use spices instead of adding salt to foods, you can provide the same flavor-boosting benefits without the blood pressure rise associated with sodium intake.

According to the Food and Drug Administration, more than 70 percent of the sodium people consume is from packaged and prepared foods. By cooking at home, you can better control the amount of sodium in your food.

A common cause of high blood pressure is stress. If cooking is a soothing activity, you can lower your blood pressure with healthy spices and with the fun of experimenting in the kitchen.

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