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Photo by Taryn Elliott from Pexels |
Seasoning your food generously with herbs and spices isn’t just a great way to make your meals tastier — new research found it may have benefits for your heart’s health, as well.
In a controlled-feeding study, the researchers found that seasoning foods with 6.5 grams, or about 1.3 teaspoons, of herbs and spices a day was linked with lower blood pressure after four weeks.
Penny Kris-Etherton, Evan Pugh University Professor of Nutritional Sciences, and Kristina Petersen, assistant professor of nutritional sciences at Texas Tech University and co-principal investigator of the study while at Penn State, said the findings offer people a simple way to help improve their heart health.
“Adding herbs and spices to your food is a great way to add flavor without adding extra sodium, sugar or saturated fat,” Kris-Etherton said. “And, if you go a step further and add these seasonings to foods that are really good for you, like fruits and vegetables, you can potentially get even more health benefits by consuming that extra produce.”
According to the researchers, cardiometabolic diseases like heart disease, strokes and type two diabetes continue to be one of the leading causes of death in the United States. One of the ways health professionals aim to improve heart health is by monitoring and improving blood pressure.
One way people can improve their blood pressure is by limiting their sodium intake, usually by adding less salt to their meals. Petersen said that while people have long been encouraged to season their food with herbs and spices instead of salt to boost flavor without added sodium, less was known about whether herbs and spices have health benefits of their own.
“As nutritionists, we’re interested in new ways we can use diet to benefit health, and cardiovascular health in particular,” Petersen said. “We were curious about how herbs and spices could affect heart health, since they are versatile and can be added to many different types of food.”