6 Anti-Inflammatory Spices to Include Each Week for Better Heart Health

• Spices are an easy way to add flavor, cut back on sodium, and support heart health.
• Many spices, including cinnamon and cloves, contain anti-inflammatory compounds.
• Keep spices in tightly sealed containers to help preserve freshness and potency.

Chronic inflammation is a major contributor to cardiovascular disease. A diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats can help lower the 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,” says Michelle Routhenstein, M.S., RD, CDCES, CDN.

Antioxidants and phytonutrients are central to an anti-inflammatory eating pattern, and spices are one of the simplest ways to increase both nutrition and flavor. Here, dietitians highlight six anti-inflammatory spices that may help reduce inflammation and support heart health.

1. Cinnamon

Whether stirred into oatmeal or blended into a smoothie, cinnamon is a spice worth keeping on hand. “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,” says Kaytee Hadley, M.S., RDN, IFMCP.

Ceylon cinnamon is especially rich in bioactive compounds such as cinnamaldehyde, cinnamic acid and cinnamate. These compounds have antioxidant and anti-inflammatory properties that may benefit heart health. Most studies use high-dose supplements, so Hadley recommends using cinnamon in meals regularly for the most potential benefit. Very high doses from supplements may interact with anticancer medications, nicotine, blood thinners, or diabetes and blood pressure medicines, though the risk is much lower when used as a spice.

Cinnamon is highly versatile. Try it in hot cereal, baked oatmeal, toast, coffee or tea. It also brings depth to chili and tomato-based pasta dishes.

2. Cloves

Cloves are another spice worth adding to your diet for heart health. They contain active compounds including eugenol, alpha-humulene, beta-caryophyllene, gallic acid, quercetin and luteolin. Among them, eugenol is especially notable. “Their eugenol content may help reduce inflammation, protect blood vessels from oxidative stress and support healthy cholesterol levels,” says Routhenstein.

“For heart health, use about a quarter-teaspoon of ground cloves or two to three whole cloves per day in teas or sprinkled on top of your meal for a warm, sweet and slightly peppery flavor that adds depth to both savory and sweet dishes,” says Routhenstein.

Cloves may bring to mind sweet recipes such as pumpkin bread with maple butter, but they work just as well in savory appetizers and entrées.

3. Garlic

Research suggests garlic may lower heart disease risk 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,” says Routhenstein.

Allicin forms when garlic is diced or chopped, so preparing it this way helps maximize its benefits. Garlic supplements are not always recommended because of possible interactions with medications like blood thinners and aspirin, but whole garlic is generally safe to use in food. It is also an easy way to add flavor to heart-healthy foods such as vegetables and whole grains.

“For heart health, aim for one to two fresh garlic cloves per day, crushed or chopped and left to sit for a few minutes before cooking to maximize its benefits,” says Routhenstein.

Garlic pairs well with nearly any protein or vegetable, making it a natural fit for soups, sheet-pan meals or vinaigrettes for leafy greens.

4. Ginger

Ginger brings a distinct flavor that is peppery, lightly sweet and a little citrusy. Beyond taste, it adds anti-inflammatory compounds to meals. Although research is mixed, it suggests ginger may help support heart health.

“Ginger contains gingerols and shogaols, which may reduce inflammation, support healthy blood sugar and insulin levels, improve circulation and help lower triglycerides,” says Routhenstein. “To gain heart-protective benefits, consume 1 to 2 teaspoons of fresh ginger, or ½ teaspoon of ground ginger, per day in teas, smoothies or in stir-fry dishes.”

Ginger tea with ginger molasses cookies is a comforting combination on a cool evening.

5. Crushed Red Pepper

Spice lovers have reason to celebrate. Evidence suggests that people who regularly eat chile peppers may have up to a 17% lower risk of death from heart disease.

“Capsaicin, the compound that makes chile peppers spicy, may help lower inflammation by reducing certain chemicals in the body that trigger inflammation,” says Jamie Baham, M.S., RDN, LD.

Capsaicin may also increase nitric oxide production, a gas that helps relax and widen blood vessels. Crushed red pepper is made by drying and crushing chile peppers, which preserves the capsaicin. That makes it a convenient and affordable way to enjoy similar heart-health benefits.

“One of my favorite ways to add red pepper is at the end of the meal when making a savory stir-fry for some added heat,” says Baham.

6. Turmeric

This vivid orange spice adds an earthy flavor and anti-inflammatory compounds to stews, smoothies and curries. “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,” says Hadley.

Curcumin has been shown to reduce C-reactive protein, a marker of inflammation in the body. While turmeric is generally safe in food, high doses from turmeric or curcumin supplements may interact with anticoagulants, antidiabetes drugs or antacids.

Because curcumin is poorly absorbed on its own, pairing turmeric with black pepper, which contains piperine, can help increase its bioavailability.

“I love to add this spice to soups and even chicken marinades for an added burst of flavor,” says Baham.

Turmeric also adds bold flavor to soups, smoothies and drinks, making it an easy anti-inflammatory addition.

Shopping and Cooking Tips

• Check the best-before date: Spices are generally still safe to use after the best-before date, but their flavor and potency may fade over time. A lighter color or weaker aroma can signal that a spice is past peak freshness.
• Store spices in sealed containers: Keep spices in tightly sealed containers so air and moisture do not reduce their potency.
• Store them in a cool, dark place: Light and heat can make spices lose flavor and color more quickly, so a pantry or cupboard is ideal.
• Buy whole spices when possible: Whole spices usually hold their flavor longer than ground spices. If you can, buy whole spices and grind them just before use.

Recipes to Try

Our Expert Take

Supporting heart health does not have to be complicated. Small changes in your diet can build over time, and spices such as cinnamon, cloves, ginger, garlic, crushed red pepper and turmeric can help bring anti-inflammatory compounds to your meals. Experimenting with these flavorful spices is a simple way to nourish your heart while making food more enjoyable.

“Spices can add delicious flavors to your meal without increasing calories, salt, fat or sugar. This alone has the potential to reduce the occurrence of inflammation and therefore heart disease,” says Baham.