Can ginger be the heart's secret ally? Science-backed benefits of the ancient spice you need to know

The benefits of ginger, the humble Indian spice, go beyond digestion relief and stimulating appetite. For many centuries, the powerful root has been renowned for easing inflammation and healing respiratory infections. Modern science not only verifies these innumerable benefits, but uncovers even more impressive benefits of ginger, especially when it comes to heart health.

A new study published in the medical journal Cureus, says that including this flowering spice in the diet is a natural way to reduce the risk of cardiovascular disease. The study discusses how the addition of this humble spice can impact diabetes, high blood pressure, and cholesterol levels.

The presence of phenolic compounds gingerol and shogaol lends ginger its wonderful antioxidant, anti-inflammatory, and immune-boosting properties, which can play a major role in boosting heart health.

A study published in Food Chemistry Advances finds that gingerol can inhibit inflammation and protect the body from damage caused by free radicals.

Benefits of ginger for heart

While ginger could elevate various aspects of your health, here are the spice's specific benefits for your cardiovascular wellness as per the latest study:

Manages inflammation: Chronic inflammation can play a major role in the progression of cardiovascular disease. Long-term, low-grade inflammation can silently damage blood vessels and the heart over time. The new study finds that ginger inhibits pro-inflammatory cytokines, COX enzymes, and nitric oxide production, which helps reduce arterial inflammation.

Protects against oxidative stress: Oxidative stress occurs when free radicals damage the cells. This can damage blood vessels, and trigger plaque buildup, a risk factor for heart diseases like atherosclerosis, hypertension, and heart failure. Ginger increases antioxidant enzyme activity (e.g., SOD, catalase) and scavenges free radicals, protecting against oxidative stress.

Weight loss: Excess weight is a major risk factor for heart disease as it can lead to high blood pressure, unhealthy cholesterol levels, and diabetes, all of which could affect cardiovascular health. Ginger reduces body fat, boosts fat oxidation, and suppresses lipid accumulation, which is key for reducing cardiovascular disease risk.

Anti-diabetic: Adding ginger regularly to the diet can enhance glucose uptake via GLUT-4, lowers fasting blood glucose, HbA1c, and insulin resistance, which can further mitigate heart disease risk.

How much ginger should you eat every day?

Ginger can help ward off chronic disease risk, but consuming it in excess can lead to unpleasant side effects like heart burn, or stomach upset. According to The National Library of Medicine, no more than four grams of ginger a day should be consumed.

How to add ginger to the diet

Ginger can be made more gut-friendly by consuming it in a pickled form. Many people also like to have ginger candy which can be amazing for metabolism. Starting your day with a glass of ginger water or a cup of ginger tea can also help. Ginger can also be added to soups and smoothies for your daily dose of antioxidants.