Diet, exercise, and stress management are key factors affecting heart health, especially since heart disease is currently the leading cause of death. Some spices and herbs commonly found in your kitchen can offer powerful health benefits in preventing heart disease. A report by the “Times of India” highlights 5 spices and herbs scientifically supported to protect against heart disease.

Cinnamon, a sweet-flavored spice, has proven effective in lowering blood sugar, total cholesterol, LDL (bad cholesterol), and triglyceride levels, all of which benefit cardiovascular health. You can add cinnamon to your morning tea, oatmeal, or a cup of warm water to improve long-term heart and vascular health.

A study published in the Archives of Medical Science titled “Cinnamon: A Cardiovascular Dietary Supplement” indicates that cinnamon, due to its main compound, maintains cardiovascular health by improving cholesterol levels and blood pressure, protecting heart cells, and reducing oxidative damage.

Garlic adds great flavor to meals and also has heart-protective properties. It has long been considered a natural remedy for many diseases, especially heart diseases. Garlic contains a chemical called allicin that lowers blood pressure, reduces cholesterol in the bloodstream, and improves circulation. These properties make it particularly useful in reducing the risk of atherosclerosis.

According to medical statistics, garlic helps maintain cardiovascular health by lowering blood pressure and cholesterol, reducing inflammation, preventing blood clots, and protecting against serious diseases.

Usage: Consume two raw garlic cloves after dinner.

Fenugreek seeds are rich in soluble fiber that traps cholesterol in the digestive system and expels it from the body, lowering LDL (bad cholesterol). A study published in the Journal of Complementary Medicine titled “Effects of Fenugreek on Metabolic Risk Factors of Cardiovascular Disease in Adults: A Systematic Review and Meta-Analysis” found that fenugreek seeds help reduce fasting blood sugar, which is critical for diabetes control, and LDL cholesterol.

Usage: Soak fenugreek seeds overnight and consume them with water in the morning.

Cloves are rich in antioxidants, especially eugenol, which has anti-inflammatory and antiplatelet properties. Eugenol can prevent blood clotting, eliminate arterial inflammation, and protect against oxidative stress—all factors supporting cardiovascular health. A study titled “Targeting Cardiovascular Risk Factors with Eugenol: An Anti-Inflammatory Perspective” found that eugenol, a natural compound mainly found in clove oil, neutralizes free radicals that damage cells and increase inflammation, a major cause of heart disease.

Usage: Boil cloves with ginger in water, then drink warm after straining.

This yellow spice is famous for its anti-inflammatory and strong antioxidant effects. The active compound curcumin has proven effective in reducing inflammation and oxidative stress, enhancing endothelial function, all essential for heart health. Curcumin can stop plaque buildup in arteries, lower bad cholesterol, and prevent blood clotting.

According to a study in Biomedicine & Pharmacotherapy titled “Therapeutic Potential of Curcumin in Cardiovascular Diseases: Targeting the Pathophysiology of Atherosclerosis,” curcumin prevents or slows atherosclerosis (plaque formation), lowers cholesterol, and improves blood lipid profiles.

Usage: Take daily with warm water on an empty stomach, adding a little black pepper to enhance absorption.