Our diligent hearts tirelessly work around the clock, ensuring that every cell in our bodies receives the necessary nutrients and oxygen for optimal functioning. Given that heart disease continues to be the leading cause of mortality among adults in the United States, it is crucial that we take steps to care for our hearts.

While adopting a healthier diet and increasing physical activity are essential, there are smaller, yet significant, actions we can take—such as exploring the potential of spices in our kitchens. Although we might not consider spices as a key component of our heart health strategy due to their small usage in cooking, their cumulative benefits over time can be substantial.

But which spice reigns supreme for heart health? Discover the common spice that can contribute to a healthier heart for years to come. Garlic enthusiasts, rejoice—this spice is among the most effective for safeguarding your heart. (Indeed, feel free to add an extra clove to your dish!) Technically a root vegetable, garlic is considered a spice here due to its common use in enhancing the flavor of dishes. "Garlic stands out as one of the best spices for supporting heart health, thanks to its broad range of heart-protective benefits," remarks Laura M. Ali, M.S., RDN, a culinary nutritionist from Pittsburgh. So, what makes garlic such a heart health ally? "

Garlic is abundant in antioxidants, such as allicin, which are known to help reduce cholesterol and blood pressure," explains Veronica Rouse, RD, the owner of The Heart Dietitian. Interestingly, allicin is not present until garlic is cut or crushed, so the process of preparing garlic for a recipe also increases its allicin content. Beyond its antioxidant properties, garlic also possesses anti-inflammatory effects. Inflammation is a significant factor in heart disease risk, making garlic's anti-inflammatory traits particularly beneficial.

A review of clinical trials indicates that garlic supplements could potentially decrease markers of inflammation. The heart is not the sole organ affected by heart disease; the entire cardiovascular system, including the body's network of blood vessels, is implicated. Garlic's antioxidant and anti-inflammatory properties are doubly effective in protecting blood vessel function. "There is some evidence suggesting that garlic may enhance the flexibility of our arteries, promoting smoother blood flow, and it may also aid in reducing blood pressure," Ali notes. Moreover, garlic may also limit oxidative damage to the blood vessel lining and potentially decrease plaque accumulation, both of which are contributing factors to stroke.

Ways to Incorporate Garlic

While garlic supplements are available, our preferred method of enjoying garlic's benefits is by integrating it into our meals. Garlic is a culinary staple in a wide array of savory dishes, from dressings to main courses. In fact, it's challenging to find many recipes that don't include garlic in some form, whether fresh or as a granulated powder. "This pungent and earthy spice complements numerous dishes. It's a spice I use daily," Ali shares. For those seeking inspiration, here are some of our favorite garlic-infused recipes:

• Enhance Sauces and Dressings with Garlic: Try Roasted Acorn Squash Wedges with Garlic-Herb Sauce or Roasted Cabbage Salad with Lemon-Garlic Vinaigrette. Roasting garlic mellows its sharpness and adds a touch of sweetness. Consider this Creamy Roasted Garlic Dressing.
• Pair Vegetables with Garlic: We recommend Roasted Romanesco with Spiced Garlic Oil or Lemon-Garlic Green Beans.
• Boost the Flavor of Lean Proteins with Garlic: These proteins, being lower in fat, can benefit from additional seasoning. Try Herb-Roasted Turkey Breast with Garlic or Skillet Lemon-Garlic Salmon.

Other Strategies for Heart Health

Many risk factors for heart disease, such as high blood pressure or cholesterol, can be managed or improved with appropriate dietary and lifestyle changes. In addition to regularly using spices like garlic when cooking at home, here are a few more strategies for enhancing heart health:

• Increase Plant-Based Foods: "To maintain a healthy heart, consume more plant-based foods like fruits, vegetables, beans, nuts, and whole grains," Ali advises. These foods are low in saturated fats but rich in fiber, a nutrient crucial for reducing cholesterol.
• Incorporate Seafood: The Dietary Guidelines for Americans recommend that healthy adults consume 8 to 10 ounces of fish per week, but many of us fall short. Opt for fatty fish like salmon and tuna, which are sources of omega-3 fatty acids linked to a lower risk of heart disease.
• Manage Stress: Excessive stress can elevate heart rate and blood pressure, so learning to manage stress is vital for heart protection. Popular strategies include self-care, mindfulness, meditation, adequate sleep, social connections, and taking breaks.
• Increase Physical Activity: The heart is a muscle that benefits from regular exercise, just like any other muscle in the body. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity activity each week. Exercise can also help reduce stress levels, making it doubly effective for heart health.

The Bottom Line

Garlic is not only cherished for its flavor but also for its potential heart health benefits due to its potent antioxidant and anti-inflammatory properties. From improving arterial flexibility to reducing cholesterol, garlic has the potential to support your heart in multiple ways. For those curious about garlic supplementation, consult with your doctor or registered dietitian. Our preferred method of enjoying garlic's benefits is to include it in our meals. Stock up on a few extra bulbs during your next grocery shopping trip. We believe it's worth the potential garlic breath!