11/19/2025
An anti-inflammatory diet rich in fruits, veggies, lean proteins, whole grains and healthy fats can help lower your risk of heart disease. An anti-inflammatory diet supports heart health by reducing chronic, low-grade inflammation that plays a prominent role in plaque buildup, arterial stiffness and damage to blood vessel linings. Antioxidants and phytonutrients are central to an anti-inflammatory diet, and spices are an easy way to boost both nutrients and flavor in your meals.
You’ll find that my Ayervedic inspired Anti-inflammatory wellness tea blend includes some of these spices, as does my Clove tea. And there’s ginger in several blends, too.
Cinnamon has been shown to improve blood pressure, blood sugar, cholesterol and inflammatory markers, making it an incredible spice for supporting metabolic and heart health, especially Ceylon cinnamon.
Cloves are another spice good for your heart health. They contain several active compounds, including eugenol, alpha-humulene, beta-caryophyllene, gallic acid, quercetin and luteolin. These compounds reduce inflammation, protect blood vessels from oxidative stress and support healthy cholesterol levels.
Studies show that garlic may lower your risk of heart disease in several ways. Garlic contains an active compound called allicin that may help lower blood pressure, improve cholesterol levels, reduce inflammation and protect blood vessels from plaque formation.
Ginger has anti-inflammatory compounds and it shows potential for supporting heart health. Ginger contains gingerols and shogaols, which may reduce inflammation, support healthy blood sugar and insulin levels, improve circulation and help lower triglycerides
Capsaicin: a small review study found that participants who regularly ate chile peppers (capsaicin) had a 17% lower risk of death from heart disease. This includes crushed red pepper. The chemical capsaicin may help lower inflammation by reducing certain chemicals in the body that trigger inflammation. Capsaicin may also boost the production of nitric oxide, a gas that helps relax and widen blood vessels. I haven’t figured out a tea for capsaicin yet, but the hot honey I carry has it.
Curcumin, a compound in turmeric, has strong anti-inflammatory and antioxidant properties that help protect blood vessels and may support healthy cholesterol and blood pressure. Curcumin has been shown to reduce C-reactive protein levels, a marker of inflammation in the body. Because curcumin is poorly absorbed on its own, pairing turmeric with black pepper—which contains piperine—can help increase its absorption.
Thanks to Eating Well magazine for the information.
