In the middle ages a pound of ginger cost a whole sheep, a pound of nutmeg wasworth seven fat oxen and peppercorns were accepted as a currency. In today’s worldwe recognize the importance of spices to flavor our foods, but rarely are we usingthem specifically for their medicinal properties. Modern science has recognizedspices as natural pharmaceuticals and they have increased in popularity due to theirminimal side effects, low cost, potency, and abundance.

High cholesterol, obesity, high blood pressure and atherosclerosis are of the main riskfactors for developing heart disease. The following list explores heart healthy spicesthat can help manage and prevent these risk factors.

THE SPICE OF LIFE

IT SEEMS OUR ANCESTORS WERE ONTO SOMETHING...

CAYENNE:Studies have shown that cayenne’s constituents can lower

total cholesterol, triglycerides, and increase HDL. Cayenne

can increase nitric oxide, helping arteries relax or expand

improving circulation. One study showed that capsaicin

decreased plaque formation in artery walls. Capsinoids,

found in cayenne, were shown to decrease body weight

and body fat mass.

FENUGREEK:Fenugreek seeds contain steroidal saponins that inhibit

cholesterol absorption in the intestines and cholesterol

production by the liver. Double blind human trials have

found that fenugreek may help lower total cholesterol in

people with moderate atherosclerosis.

CARDAMOM:Researchers suspect that cardamom may lower blood

pressure due to its’ diuretic effects. In animal studies,

cardamom has been shown to decrease blood pressure

and lower blood plasma lipids, preventing blood clots

from forming.

TURMERIC:Studies have shown that curcumin serves as a powerful

antioxidant and anti-inflammatory. CRP (a marker of

inflammation associated with increased risk for heart

disease) and LDL have been reduced with consistent use of

turmeric. Properties in curcumin, the main component of

turmeric, can suppress cholesterol accumulation.

GINGER: Ginger is gaining considerable interest for its’ potential

to treat many aspects of cardiovascular disease. More

recently, trials suggest that ginger contains anti-

inflammatory, antioxidant, and anti-platelet effects in

vitro. It has lowered triglycerides and total cholesterol

as well as lowered blood pressure in animal trials.

CAYENNE:Spicy, Earthy.

Just a pinch adds a sweet-spicy heat to an entire pot

of beans, enchilada sauce, chicken and dry-rubs for

meat and seafood.

FENUGREEK:Sweet, Nutty, Aromatic, Bitter (unroasted).

Use in long-cooked, heavily-spiced dishes. Fenugreek

works particularly well with strong flavors like

coriander, cumin, and paprika.

CARDAMOM:Aromatic, Sweet, Citrusy, Spicy.

Versatile and can be used for almost all savory and

sweet dishes.

TURMERIC:Pungent, Earthy, Mild, Bitter.

Use for curries, rice and chicken dishes, and

condiments. Turmeric is a classic addition to

chutneys, pickles, and relishes.

GINGER: Woody, Spicy, Biting, Warm.

Versatile and can be used for teas, stir frys, soups,

annd in fall sweets.

References: Tabibi H, Imani H, Atabak S, Najafi I, Hedayati M, Rahmani L. Effects of Ginger on Serum Lipids and Lipoproteins in Peritoneal Dialysis Patients: A Randomized Controlled Trial. Perit Dial Int.2016;36(2):140-145. doi:10.3747/pdi.2015.00006Nicoll R, Henein MY. Ginger (Zingiber officinale Roscoe): a hot remedy for cardiovascular disease?. Int J Cardiol. 2009;131(3):408-409. doi:10.1016/j.ijcard.2007.07.107Rachmawati H, Soraya IS, Kurniati NF, Rahma A. In Vitro Study on Antihypertensive and Antihypercholesterolemic Effects of a Curcumin Nanoemulsion. Sci Pharm. 2016;84(1):131-140. Published2016 Feb 14. doi:10.3797/scipharm.ISP.2015.05Zhao JF, Ching LC, Huang YC, et al. Molecular mechanism of curcumin on the suppression of cholesterol accumulation in macrophage foam cells and atherosclerosis. Mol Nutr Food Res.2012;56(5):691-701. doi:10.1002/mnfr.201100735Nagashree S, Archana KK, Srinivas P, Srinivasan K, Sowbhagya HB. Anti-hypercholesterolemic influence of the spice cardamom (Elettaria cardamomum) in experimental rats. J Sci Food Agric.2017;97(10):3204-3210. doi:10.1002/jsfa.8165Murugesan M, Revathi R, Manju V. Cardioprotective effect of fenugreek on isoproterenol-induced myocardial infarction in rats. Indian J Pharmacol. 2011;43(5):516-519. doi:10.4103/0253-7613.84957