The #1 Spice to Support Heart Health

Your hard-working heart never takes a break, pumping day and night to make sure that each cell in your body has the nutrients and oxygen it needs to function. Given the fact that heart disease remains the leading cause of death for U.S. adults, we should be showing our hearts some love. Adopting a healthier diet and incorporating more exercise into your routine are great ways to tune up your ticker, but there are little things you can do here and there—like reaching into your spice drawer.

Since we use such small amounts of spices while cooking, you may not really consider them an important part of your strategy for preventing heart disease. However, over the course of a day (and a lifetime), the potential benefits of incorporating more spices into your meals can add up. What’s the best spice for heart health? Read on to find out what common spice will help keep your heart happy for years to come. 

The #1 Spice for Heart Health

Garlic lovers take heart—this spice is one of the best for protecting your heart. (That’s right, go ahead and add another clove of garlic to that recipe!) While garlic is technically a root vegetable, in this case we’re considering garlic a spice since this tasty allium is commonly used in the same way as a spice, which is to add flavor to dishes. “With its wide range of heart-protective benefits, garlic stands out as one of the best spices to support heart health,” says Laura M. Ali, M.S., RDN, a culinary nutritionist based in Pittsburgh. 

So why is garlic such a boon for heart health? “Garlic is rich in antioxidants, like allicin, known to help lower cholesterol and blood pressure,” says Veronica Rouse, RD, owner of The Heart Dietitian. Interestingly, the compound allicin isn’t present until garlic is cut or crushed, so while you prep your garlic for a recipe, you are simultaneously boosting the allicin levels. 

In addition to its role as an antioxidant, garlic is also anti-inflammatory. Inflammation plays an integral role in heart disease risk, so the anti-inflammatory properties of garlic can be particularly helpful. An analysis of clinical trials found that garlic supplements could actually lower markers of inflammation.  

Your heart isn’t the only organ affected by heart disease. The whole cardiovascular system, which includes the entire network of blood vessels within the body, is involved. Garlic’s antioxidant and anti-inflammatory properties are doubly effective for protecting blood vessel function. “There is some evidence that using garlic may improve the flexibility of our arteries, allowing blood to flow more smoothly, and it may also help reduce blood pressure” says Ali. Not just that, garlic may also be able to limit oxidative damage to the lining of your blood vessels and possibly reduce plaque buildup, both contributing factors for stroke. 

Ways to Include Garlic

While there are supplements available, our preferred way to enjoy garlic is by incorporating it into our meals. There’s no denying that garlic is a culinary staple for just about every type of savory recipe from dressings to main dishes. In fact, you’ll be hard-pressed to find many recipes that don’t include garlic in some form, whether fresh or as a granulated powder. “This pungent and earthy spice complements many dishes. It is a spice I use daily,” says Ali.

If you need some inspiration, here are a few of our favorite recipes that feature garlic:

Other Strategies to Improve Heart Health

Many of the risk factors for heart disease, like high blood pressure or cholesterol, can be managed or improved with the right diet and lifestyle changes. In addition to using spices like garlic regularly when preparing meals at home, here are a few other strategies for improving heart health: 

• Eat More Plants: “To keep your heart in tip-top shape, eat more plants like fruit, vegetables, beans, nuts and whole grains,” says Ali. Plant-based foods are low in saturated fats, but packed with fiber, a nutrient key for lowering cholesterol. 
• Don’t Forget about Seafood: The Dietary Guidelines for Americans suggest that healthy adults consume 8 to 10 ounces of fish per week—but few of us hit the mark. In particular, reach for fatty fish like salmon and tuna, as these provide omega-3 fatty acids that are associated with a lower risk of heart disease. 
• Manage Stress: Excess stress can increase your heart rate and blood pressure, so learning to manage stress is important for protecting your heart. In particular, making time for self-care, practicing mindfulness, meditating, getting enough sleep, connecting with loved ones and taking breaks are popular strategies for reducing stress.  
• Move More: Your heart is a muscle, so it can benefit from regular exercise just like any other muscle in your body. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity activity each week. What’s more, exercise can also help lower stress levels, making it doubly effective for improving heart health. 

The Bottom Line

Garlic is beloved for its flavor, and it may also be beneficial for your heart due to its powerful antioxidant and anti-inflammatory properties. From improving the flexibility of arteries to lowering cholesterol, garlic has the potential to support your heart in more ways than one. For those who may be curious about garlic supplementation, talk to your doctor or registered dietitian. Our preferred way to enjoy garlic’s benefits is to incorporate it into meals. Stock up on a few extra bulbs during your next grocery shopping trip. We think it’s worth the potential garlic breath!