Spices Can Lower Your Blood Pressure—But Is There Empirical Evidence?

A few days earlier, I had felt a strange sensation in my chest. I could feel my heart struggling to pump blood. Upon getting several blood tests done, I discovered that my blood pressure (BP) was above the normal. It was then that I started reading about how to lower it, and to my surprise, I discovered that the key lies in basic ingredients—spices.

Here's What Science Says

There is enough evidence that shows spices actually reduce blood pressure. Here are studies that support it:

1. Cinnamon

A recent study published in Clinical Nutrition Open Science showed that cinnamon can considerably reduce fasting blood sugar and insulinemia (how the body responds to blood sugar). The results showed that cinnamon, turmeric, ginger, black cumin, and saffron significantly decreased fasting glucose in T2DM subjects.

2. Cardamom

It has been suggested that the antioxidant, anti-inflammatory, and hypolipidemic activities of cardamom may improve diabetes. A study published in the National Library of Medicine in January 2018 supported this claim.

3. Turmeric – A meta-analysis published in Pharmacol Resolution in 2019 suggests that consuming curcumin or turmeric may improve systolic blood pressure (SBP), particularly when administered over longer durations. Since SBP represents the pressure in the arteries when the heart beats, its reduction plays a key role in lowering overall blood pressure. Even modest improvements in SBP can significantly decrease the risk of cardiovascular events such as heart disease and stroke.

4. Ginger

Ginger has long been a favourite in Indian kitchens—not just for its bold flavour, but also for its healing touch. Beyond easing colds and nausea, science now shows it may support heart health too. A 2019 study published in Phytotherapy Research analysed six clinical trials and found that ginger significantly lowered both systolic and diastolic blood pressure. The effect was more noticeable in younger individuals and when taken in higher doses (around 3 grams per day) over shorter durations (up to 8 weeks).

5. Coriander

A 2008 study on coriander extract (Cs.Cr) revealed that it interacts with the body in interesting ways—initially stimulating intestinal muscles but later relaxing them, especially in the presence of certain compounds. In animal studies, it helped lower blood pressure, relax blood vessels, slow the heart rate, and even increase urine output. Researchers believe this is due to its calcium channel-blocking effects, similar to some prescription heart medications.

6. Black Pepper

A study published in the Bratislava Medical Journal showed that oral administration of piperine, an alkaloid in black pepper, is able to partially prevent the increase of blood pressure caused by chronic L-NAME administration. This effect is probably caused by the blockage of voltage-dependent calcium channels and supported by filamentous actin disassembly.

7. Cumin

Several studies have shown that cumin may help people control their cholesterol levels. In one study, cumin powder dissolved in yogurt helped reduce "bad" (LDL) cholesterol and triglycerides while increasing "good" (HDL) cholesterol. Good cholesterol (HDL) helps remove excess bad cholesterol from the bloodstream, reducing plaque buildup in arteries. This lowers the risk of heart disease, stroke, and supports overall cardiovascular health.