Emma Miller
Chronic inflammation is associated with heart disease. Herbs and spices give food more than just flavor. They can also benefit your health.
“Studies have shown positive health benefits of incorporating herbs and spices into the diet, including anti-inflammatory properties,” Kayla Kirschner, a dietitian at Lenox Hill Hospital in New York City, told Healthline.
“Chronic inflammation has been linked to heart disease, diabetes, cancer, and more,” she continued.
This week, at the American Society for Nutrition (ASN) Nutrition 2021 Live online meeting, researchers from the University of Pennsylvania and Clemson University are set to present the results of two studies that have shown the benefits of herbs and spices for cardiovascular health.
One study found that adding herbs and spices to food can help lower blood pressure in people at risk of heart disease. Another study linked spice supplementation to lowering cholesterol levels in people with type 2 diabetes.
“This study will help us evaluate the dosage, use, and short-term effects,” said Kirschner, who was not involved in the new study. “Hopefully, future studies will provide evidence of long-term effects.”
Blood pressure benefits
Christina Petersen, Ph.D., APD, will be one of the scheduled speakers at this week’s ASN meeting. She is an associate professor in the Cardiometabolic Nutrition Research Laboratory at the College of Health and Human Development at Penn State.
Petersen is presenting the results of a new study conducted at Penn State University and Texas Tech University that examined the cardiometabolic effects of adding herbs and spices to the typical American diet.
“Our results show that adding dried herbs and spices found in the spice aisle at the local supermarket to regular recipes has a beneficial effect on blood pressure, a major risk factor for heart disease,” Petersen said.
The study involved 71 US adults with obesity and other heart disease risk factors. During the study, the participants followed a typical American diet, in which 50 percent of calories came from carbohydrates, 17 percent from protein, and 33 percent from fat, including 11 percent from saturated fat.
Every 4 weeks, participants changed to different versions of the diet:
- a low-spice version, with 0.5 g of mixed herbs and spices per day
- medium spice version, with 3.3 grams of mixed herbs and spices per day
- High spice version, with 6.6 grams of mixed herbs and spices per day
The researchers found that participants had lower 24-hour blood pressure levels when they ate the high-spice diet. However, they found no differences in cholesterol or blood sugar levels.
“This is likely due to the fact that we added herbs and spices to a diet similar to that consumed by the average person in the United States, which is not as nutritious as diets recommended for health and heart disease prevention,” Petersen said.
“It’s still important to eat a healthy diet, including lots of fruits, vegetables, whole grains, nuts, and legumes,” she added.
Lowering cholesterol levels
Another presentation at this week’s ASN meeting will focus on the results of a recent review of studies that found a link between spice supplementation and lower cholesterol levels in people with type 2 diabetes.
“Our systematic review of available journal articles on ginger, cinnamon, turmeric, curcumin, and curcuminoids showed an association with improved lipid profiles,” said Sepideh Alaswand, a graduate student in the Department of Food, Nutrition, and Packaging at Clemson.
The review included 28 randomized controlled trials in which people with type 2 diabetes received ginger, cinnamon, turmeric, curcumin, or curcuminoid supplements. Curcumin and curcuminoid are derived from turmeric.
“Although the available studies are limited and more research is needed, preliminary results suggest that these spices may benefit people with type 2 diabetes and unhealthy high cholesterol,” Alaswand said.
The trials lasted from 1 to 3 months and produced different results for different spices and supplement dosages. Approximately 30 percent of the trials found no significant effects from the supplements.
“These results indicate the importance of dosages used in scientific studies when evaluating outcomes and point to the need for dose-response studies,” Alaswand said. Dose-response studies examine whether and how different dosages of a supplement, medication, or other treatment affect the effects.
Season your meals with herbs and spices
Although more research is needed to understand the specific health effects of herbs and spices, evidence suggests that adding these nutrient-rich seasonings to your meals has potential benefits. “Herbs and spices are great additions to food that improve not only nutrition but also the flavor of foods,” Kirschner said.
“Often, pre-packaged herb and spice blends contain added salt, which can unintentionally increase sodium intake-something we want to control to prevent high blood pressure and heart problems,” she said. Some herb and spice blends also contain processed sugars or other additives.
To find out what herbal and spice blends contain, Kirschner recommends that people check the label. “Another idea is to make your own salt-free seasoning blends from common herbs and spices available at the store,” said Megan Byrd, a dietitian in Keizer, Oregon.
“By mixing your own herb and spice blends, you avoid additives, sugars, and salts without sacrificing flavor,” she continued.
