Cardiometabolic and Microbiome Effects of Spices and Herbs.
Kris-Etherton PM, Rogers CJ, Oh ES, West SG, Sandhu AK
Medicinal Plants
Growing a window box of thyme, rosemary, and oregano — and actually cooking with them daily — could be one of the most practical cardiovascular health choices your garden makes possible.
Researchers at Penn State fed people different amounts of common cooking spices and herbs and tracked what happened inside their bodies. Even a moderate daily helping (about a teaspoon worth) lowered inflammation signals, while a larger amount brought down blood pressure and made immune cells less likely to stick to blood vessel walls — a key step in artery disease. The study also found that spices and herbs change the mix of bacteria living in the gut in ways that appear to be good for heart health.
Key Findings
A high spice-and-herb diet (6.6 g/day per 2100 kcal) significantly improved 24-hour blood pressure after just 4 weeks
A moderate dose (3.3 g/day) decreased proinflammatory cytokines, while the high dose reduced monocyte adherence to vessel walls — both key cardiovascular risk markers
Spices and herbs altered gut bacterial composition and produced polyphenol metabolites with potential cardiovascular-protective functional properties
chevron_right Technical Summary
Eating more culinary spices and herbs — even modest amounts — measurably improves blood pressure, reduces inflammation, and shifts gut bacteria in ways that lower heart disease risk. This Penn State research shows kitchen staples like cinnamon, turmeric, and garlic aren't just flavor; they're functional foods with real cardiovascular benefits.
Abstract Preview
This article appears as part of the supplement "The Role of Spices and Herbs on Supporting Healthy Diets and Improving Nutritional Status," sponsored by the McCormick Science Institute. Studies con...
open_in_new Read full abstractAbstract copyright held by the original publisher.
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