5 Indian kitchen spices that can decrease the risk of heart disease

Diet, exercise, and stress management are key lifestyle factors that influence heart health, especially since heart disease is the leading cause of death. Our Indian kitchens are filled with traditional spices that offer surprising and powerful health benefits. Traditional wisdom, supported by modern scientific research, highlights the power of natural ingredients in promoting cardiovascular wellness.

Sweet flavored spice, cinnamon is not just a dessert and Mughlai cuisines, it has been shown to reduce blood sugar, total cholesterol and LDL (bad cholesterol), and triglyceride levels, all of which are beneficial for cardiovascular health. Sprinkling some in our morning tea, oats and curries can give us long-term benefits for cardiovascular health. A research work published under archives of medical science, titled, "Cinnamon: a nutraceutical supplement for the cardiovascular system" says that cinnamon, through its major compound maintains cardiovascular health by enhancing cholesterol and blood pressure, guards heart cells and decreases the oxidative injury.

How to consume: Add two pinches of cinnamon powder on your dishes or have with a glass of warm water.

Garlic, besides adding rich flavors in our foods, it also protects our heart. Garlic has long been considered a natural cure for many diseases, especially heart-related ones. It contains a chemical called allicin that lowers blood pressure, decreases cholesterol content in the bloodstream, and promotes better circulation of blood. These properties make it especially useful for lowering the risk of atherosclerosis, which is the hardening of arteries. Garlic, as per a clinical overview, helps with cardiovascular health by decreasing blood pressure and cholesterol, curbing inflammation, and inhibiting dangerous

blood clots.

Methi seeds or fenugreek seeds are excellent in soluble fiber content, which traps the cholesterol in the digestive tract and excretes it from the body, hence reducing total LDL cholesterol. A research that was published under Complementary therapies in medicine, titled "The Effects of Fenugreek on Cardiometabolic Risk Factors in Adults: A Systematic Review and Meta-analysis", informed that fenugreek seeds can aid in reducing fasting blood sugar, crucial to control diabetes, LDL-C (Low density lipoprotein cholesterol), the "bad" cholesterol.

How to consume: Soak it overnight in water and in the morning drink the water and eat the seeds.

Cloves are small but big in benefits, loaded with a number of antioxidants, namely eugenol, having anti-inflammatory and anti-platelet activities. The Eugenol compound, could prevent blood clot formation, eliminate arterial inflammation and guard against oxidative stress, all of which support a healthier cardiovascular system. A research under the title "Targeting cardiovascular risk factors with eugenol: an anti-inflammatory perspective", Eugenol, a naturally occurring substance found, essentially in oil of cloves, it neutralizes free radicals (which harm cells and boosts inflammation), aware of the fact that inflammation is one of the prime cause of heart related ailments.

How to consume: Boil cloves in water along with ginger and consume the strained water warm.

This yellow spice is renowned for its anti-inflammatory and robust antioxidant action. The active compound responsible for the power of turmeric is a compound known as curcumin, which has proven to reduce inflammation, oxidative stress and enhance endothelial function, all essential components of heart health. Curcumin can also stop the accumulation of plaque in the arteries, lower bad cholesterol and inhibit blood clotting. According to a study on Biomedicine and Pharmacotherapy titled, "Therapeutic potential of curcumin in cardiovascular disease: Targeting atherosclerosis pathophysiology", the substance curcumin prevents or slows down atherosclerosis (slows plaque formation), lowers cholesterol and optimizes blood fat.

How to consume: Have it daily with warm water and a pinch of pepper on an empty stomach.