Researchers Explore How Daily Spices May Support Better Cardiovascular Health Naturally

A dash of cinnamon, a spoon of turmeric, a little garlic in dinner-those everyday flavor boosters may be doing far more than improving taste.

A new review published in Nutrition Reviews suggests that common culinary spices and herbs could help improve several markers linked to heart and metabolic health. Researchers analyzed findings from multiple controlled studies examining how regular spice consumption affects blood pressure, inflammation, blood sugar, cholesterol, and even gut bacteria in adults at increased cardiometabolic risk.

Cardiovascular disease remains the world’s leading cause of death, with unhealthy diets playing a major role. Scientists say spices such as cinnamon, turmeric, ginger, oregano, rosemary, garlic, and black pepper contain bioactive compounds that may reduce inflammation and oxidative stress, two processes closely tied to diabetes, obesity, and heart disease.

In one post-meal study, overweight adults consumed a high-fat meal containing a blend of spices including cinnamon, cloves, garlic powder, ginger, paprika, oregano, rosemary, and turmeric. Researchers found insulin levels dropped by 21% and triglycerides fell by 31% compared with the same meal without spices. Blood antioxidant activity also increased after the spiced meal.

Another experiment found that adding spices to meals improved blood vessel function and lowered inflammatory markers after eating. However, researchers noted that psychological stress weakened some of these benefits, suggesting stress itself can interfere with healthy metabolic responses.

The review also highlighted a four-week feeding trial involving adults at cardiometabolic risk. Participants consumed diets with low, moderate, or high amounts of herbs and spices. The heavily seasoned diet, providing about 6.6 grams of spices daily, significantly lowered 24-hour blood pressure readings compared with lower-spice diets.

Researchers also observed favorable changes in immune activity and gut bacteria. Higher spice intake increased beneficial microbial groups linked to short-chain fatty acid production, compounds associated with gut and metabolic health.

REFERENCE: Kris-Etherton, P. M., Rogers, C. J., Oh, E. S., West, S. G., Sandhu, A. K., Burton-Freeman, B., Huang, Y., Proctor, D. N., & Petersen, K. S. (2026). Cardiometabolic and microbiome effects of spices and herbs. Nutrition Reviews. 84(Supplement_1). 70–75. DOI: 10.1093/nutrit/nuaf267 https://academic.oup.com/nutritionreviews/article/84/Supplement_1/70/8692889