How to Build a Healthy Heart Right in Your Kitchen
Herbs and spices have been used in making delicious meals and in medicine for over a thousand years. There has been remarkable evidence that these tasty flavors benefit our health, especially helping to boost the health of our cardiovascular system. There have been two extensive studies directly linking spicy diets to a longer life and lower risks of cardiovascular-related deaths.
Have you ever heard of chronic inflammation? It’s a painful disorder that is the leading cause of arterial disease advancement and plaque ruptures that could lead to cardiac episodes. Chronic inflammation is reduced once certain herbs and spices are introduced into the diet. There has also been evidence that specific condiments can also help reduce cardiovascular risks once worked into your hearty diet. Below are some of the essential spices that will help you with your heart-healthy diet.
Cinnamon: Decreases cholesterol levels and blood sugar levels
Working this warm spice into your diet daily will not only help the good cholesterol (HDL) in your body but will also significantly reduce blood sugar, triglycerides and bad cholesterol (LDL) found in a recent analysis that pooled the results of 10 randomized studies of 543 patients with type 2 diabetes. A few earlier studies even showed that cinnamon also improved insulin receptiveness in people who did not have diabetes. Insulin resistance is the core cause of about 70% Of heart attacks, so cinnamon is a crucial ingredient for managing this.
Based on these findings, Dr. Angela recommends that people with diabetes or insulin resistance should consume about half of a teaspoon of cinnamon per day, which is even available currently capsule form. Before you start taking any dietary supplements, make sure it is appropriate for you by discussing it with your physician.
Chili peppers: Longer life and decrease risk of heart attack or stroke
Longevity is something that everyone wants, and chili peppers may hold the key. In a 19-year study of 16,171 American men, those who ate hot red chili peppers had a 13% lower rate of death, even when demographics, lifestyle, and clinical factors were accounted for. Death rates from cardiovascular disease or cardiac episodes were specifically low in the hot pepper sector, according to study co-author Dr. Benjamin Litternberg. Dr. Litternberg discusses another compound found in chili by the name of capsaicin, which has many proven anti-inflammatory effects. Peppers can even be used to help with arthritis and other painful inflammatory diseases.
An earlier study of nearly 500,000 Chinese people over seven years also reported lower death rates, particularly from cardiovascular disease and different cancers, for those eating hot foods, including chili peppers, frequently. Further research is still being conducted to confirm that spicy foods are the reason that the mortality rates are decreased among those who eat spicy foods.
Turmeric: Natural anti-inflammatory, antidepressant and gum disease fighter
Have you heard of the “golden spice of life”? That is what researchers call curcumin, an antioxidant compound found in the yellow Indian spice turmeric. In a recent clinical trial, curcumin supplements were found to be as effective as Prozac, a prescription drug for elevating the mood in people with major depression, a disorder linked to inflammation of the brain, and a variety of cardiovascular issues.
Curcumin is so potent that it has even been used in the fight against gum disease, which affects about 50% of the US population over 30 years old. A recent clinical trial showed that a 1% solution of curcumin was capable of killing oral bacteria just as well as a standard dental rinse(0.2% chlorhexidine gluconate) for people with gum disease. Gum disease also showed to be a significant contributor to arterial disease.
Garlic: Decreases blood pressure and increases heart health
For over 2,000 years, doctors have recommended garlic to boost heart health, and recent studies have proven that this is accurate. There have been firm evidence that eating at least half of a clove of garlic per day can lower total cholesterol levels up to 9%. According to a recent paper in Current Cardiology Reviews, taking an aged garlic extract can also reduce systolic blood pressure by about 6%.
Garlic – an essential ingredient found in many dishes from the Mediterranean- takes a stand against heart disease as there has been tremendous evidence on improving arterial health. The paper also reported that ginger, black pepper, and coriander also have significant benefits for the cardiovascular system as well as delicious taste to spice up any dish. Overall it is seen that adding some spice to your life can improve your heart’s health and reduce inflammation and risk for cardiovascular disease.