6 Anti-Inflammatory Spices to Eat for Better Heart Health

Chronic inflammation is a major factor in cardiovascular health. An anti-inflammatory diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats can help reduce your risk of heart disease. “An anti-inflammatory diet promotes heart health by reducing chronic, low-grade inflammation that plays an important role in plaque buildup, arterial stiffness, and damage to blood vessel walls,” says Michelle Routhenstein, MS, RD, CDCES, CDN.

Antioxidants and phytonutrients are at the heart of an anti-inflammatory diet, and spices are a simple way to improve both the nutrients and flavor of your meals. Here, dietitians share six anti-inflammatory spices great for reducing inflammation and supporting heart health.

1. Cinnamon

Whether incorporated into your favorite oatmeal recipe or mixed into a refreshing smoothie, cinnamon is a spice worth adding to your diet. “Cinnamon has been shown to improve blood pressure, blood sugar, cholesterol, and inflammatory markers, making it an incredible spice for supporting metabolic and heart health,” says Kaytee Hadley, MS, RDN, IFMCP.

Ceylon cinnamon, in particular, is rich in bioactive compounds like cinnamaldehyde, cinnamic acid, and cinnamate. These compounds have strong antioxidant and anti-inflammatory properties that may benefit heart health. Most research focuses on high-dose supplements, which is why Hadley recommends using cinnamon in meals as often as possible for greater therapeutic potential. Although very high doses of cinnamon, such as those found in supplements, may interact with cancer drugs, nicotine, blood thinners, or medications for diabetes or hypertension, the risk is quite low when consuming it as a spice.

Cinnamon is super versatile. Add it to hot cereal, baked oatmeal, toast, coffee and tea. It also adds depth to chili and tomato-based pasta dishes.

2. Cloves

Cloves are another tasty spice to include in your diet for heart health. They contain several active compounds, including eugenol, alpha-humulene, beta-caryophyllene, gallic acid, quercetin and luteolin. Among these, eugenol is particularly powerful. “Their eugenol content may help reduce inflammation, protect blood vessels from oxidative stress, and maintain healthy cholesterol levels,” says Routhenstein.

“For heart health, use about a quarter teaspoon of ground cloves or two to three whole cloves daily in teas or sprinkled over your meal for a warm, sweet, slightly peppery flavor that adds depth to savory and sweet dishes,” says Routhenstein.

You may automatically gravitate toward sweeter foods, like pumpkin bread with maple butter, when you think of cloves, but this spice is just as enjoyable in savory applications and dishes.

3. Garlic

Studies show that garlic may reduce the risk of heart disease in several ways. “Garlic contains an active compound called allicin that may help lower blood pressure, improve cholesterol levels, reduce inflammation, and protect blood vessels from plaque formation,” says Routhenstein.

Allicin is produced when garlic is diced or minced, so preparing it this way maximizes its benefits. Although garlic supplements are not always recommended due to potential interactions with medications like blood thinners and aspirin, using whole garlic in your diet is generally safe. Plus, it’s a tasty way to add flavor to other heart-healthy foods, like vegetables and whole grains.

“For heart health, aim for one to two cloves of fresh garlic per day, crushed or chopped and allowed to sit for a few minutes before cooking to maximize its benefits,” says Routhenstein.

Garlic pairs great with whatever protein or veggies you add to it, so whether it’s a soup, sheet pan, or dressing for your favorite greens, this allium is a perfect addition.

4. Ginger

Ginger adds a distinctive flavor that is both peppery and slightly sweet with a hint of citrus. Beyond its taste, ginger adds anti-inflammatory compounds to your meals. Although the research is mixed, it shows potential for supporting heart health.

“Ginger contains gingerols and shogaols, which may reduce inflammation, support healthy blood sugar and insulin levels, improve circulation, and help reduce triglycerides,” says Routhenstein. “To benefit from heart-protective benefits, consume 1 to 2 teaspoons of fresh ginger, or ½ teaspoon of ground ginger, daily in teas, smoothies or stir-fry dishes.”

We love sipping ginger tea with ginger molasses cookies on cool fall nights!

5. Crushed red pepper

Rejoice, spicy food lovers! There is evidence that people who regularly consume chili peppers could have up to a 17% lower risk of dying from heart disease.

“Capsaicin, the compound that makes chili peppers spicy, may help reduce inflammation by reducing certain chemicals in the body that trigger inflammation,” says Jamie Baham, MS, RDN, LD.

Capsaicin may also stimulate the production of nitric oxide, a gas that helps relax and widen blood vessels. Crushed red pepper is made by drying and crushing chili peppers, preserving the capsaicin. It’s a convenient and cost-effective way to get the same heart health benefits.

“One of my favorite ways to add red pepper is at the end of the meal, when I’m making a savory stir-fry for added heat,” says Baham.

6. Turmeric

This powerful orange spice adds a delicious earthy flavor and anti-inflammatory compounds to stews, smoothies and curries. “Curcumin, a compound in turmeric, has strong anti-inflammatory and antioxidant properties that help protect blood vessels and may support healthy cholesterol levels and blood pressure,” says Hadley.

Curcumin has been shown to reduce levels of C-reactive protein, a marker of inflammation in the body. Although incorporating turmeric into your diet is generally safe, high doses of turmeric or curcumin supplements may interact with blood thinners, antidiabetic medications, or antacids.

Since curcumin is poorly absorbed on its own, pairing turmeric with black pepper, which contains piperine, can help increase its bioavailability.

“I love adding this spice to soups and even chicken marinades for an extra kick of flavor,” says Baham.

Turmeric also adds a vibrant flavor to soups, smoothies and drinks, making it a delicious anti-inflammatory addition.

Shopping and cooking tips

• Check the expiration date: Spices are generally still safe to eat after the expiration date, but their flavor and potency may diminish over time. A paler color or weaker aroma may indicate that a spice is past its peak freshness.
• Store spices in sealed containers: Store your spices in sealed containers to prevent air and humidity from affecting their potency.
• Store them in a cool, dark place: Light and heat can also cause spices to lose their flavor and color more quickly, so store them in a cool, dark place like a pantry or cupboard.
• Buy whole spices when possible: Whole spices tend to retain their flavor longer than ground spices. If you can, buy whole spices and grind them just before using them.

Our expert opinion

Promoting heart health doesn’t have to be complicated: small changes in your diet can add up over time. Incorporate spices like cinnamon, cloves, ginger, garlic, crushed red pepper, and turmeric to boost your meals with anti-inflammatory compounds. It’s the perfect time to get creative in the kitchen and experiment with these flavorful spices to nourish your heart and delight your taste buds.

“Spices can add delicious flavors to your meal without increasing calories, salt, fat or sugar. This alone has the potential to reduce the occurrence of inflammation and therefore heart disease,” says Baham.