Spices that lower BP: When you think about managing blood pressure, medicine, exercise, and less salt come to mind. But your desi spice box can also help. Indian kitchens are packed with ingredients that support health, not just flavour; they have been used for centuries in Ayurveda and traditional cooking to keep the body in balance.
Here are some spices that help in lowering blood pressure:
Garlic:
Garlic is not just for your tadka; it’s a natural medicine. The compound found in fresh garlic relaxes your blood vessels and improves blood flow, which can reduce BP. It helps in lowering systolic and diastolic BP. You can eat a raw clove in the morning or add crushed garlic to curries or chutneys.
Turmeric:
Turmeric is popular in Indian kitchens due to its healing powers. The compound in turmeric reduces inflammation and improves blood vessel flexibility. It reduces stiffness in your blood vessels, improves circulation, adds turmeric to your curries or makes haldi milk at night.
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Cinnamon:
Cinnamon is sweet, aromatic and heart-friendly. It improves insulin sensitivity and blood circulation, which lowers blood pressure. It supports better blood sugar control and also relaxes the blood vessels. You can sprinkle powdered cinnamon on fruits or oats or add it to your tea. Stick to half a tablespoon a day. Too much cinnamon can be harsh on your liver.
Black pepper:
The little sprinkle of black pepper is more powerful than it looks. Piperine, its active compound, improves blood flow and might help prevent artery hardening. It keeps the arteries flexible and enhances the absorption of other nutrients like turmeric.
Cardamom:
Cardamom is not just for tea. It’s a natural BP-friendly spice. Experts suggest that daily consumption can lower your systolic and diastolic pressure. Regular use has been linked to lower systolic and diastolic readings. Acting like a mild diuretic, it helps the body flush excess water and salt. Add it to morning tea, biryani, or desserts like kheer.
Fenugreek:
Methi seeds are bitter but more powerful. They’re known to support blood sugar and heart health. Their fibre helps lower cholesterol, which indirectly supports healthy BP. Soak one tablespoon overnight and eat in the morning, or add to parathas and dals. Sprouted methi is milder and easier to eat.
Practical tips to use BP-friendly spices daily:
- Rotate spices in meals to get a variety of benefits.
- Use them in moderation. Too much of anything can be harmful.
- Pair spices with a balanced diet (low salt, more fruits and veggies).
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Indian spices are more than seasonings; they also add to your health. Whether it’s a sprinkle of cinnamon in your chai or garlic in the tadka, enjoy the taste knowing your heart may benefit too.
