Eating 1.5 teaspoon per day improves your heart health, study finds
It’s no secret that eating right is one of the most important things you can do to stay healthy. But aside from choosing healthy foods, it also turns out that making a slight adjustment to your favorite recipes could have a serious benefit. In fact, a new study published in the June 2021 issue of Current developments in nutrition found that eating just 1.5 teaspoons per day of this staple improves your heart health. Read on to see what helpful ingredients you might consider adding.
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You may not want to hold back the seasonings the next time you cook something in the kitchen. A new study by researchers at Penn State University and Texas Tech University found that eating just 1.5 teaspoons of herbs and spices per day may help improve your heart health by lowering your blood pressure. .
To conduct the study, the researchers asked 71 participants at higher risk for conditions such as hypertension or insulin resistance to add 6.6, 3.3 and 0.5 grams of herbs and spices daily at their meals for a period of four weeks. The team then used blood samples to test for any changes in lipids, glucose, and insulin.
Although the results showed no major changes in blood sugar or cholesterol levels in the participants, those who had used 6.6 grams of spice, which equates to about 1.5 teaspoons, saw their 24 hour blood pressure improve compared to those who ate the smallest ration of spices.
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Despite limited research on the positive health effects that herbs and spices can have, some studies have shown that certain everyday cooking seasonings can give an already nutritious meal a boost. For example, a 2020 analysis of 12 studies published in the journal Experimental and therapeutic medicine included data on more than 550 people with high blood pressure. Researchers found that taking garlic supplements could lower systolic and diastolic blood pressure as effectively as blood pressure medication, reports Healthline.
Cinnamon has also been shown to have similar cardiovascular benefits. A meta-analysis published in the journal Critical opinions in food science and nutrition in 2019, which included data on 641 people, showed that incorporating the spice significantly lowered blood pressure. Participants saw an even stronger effect after 12 weeks of constant use.
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In addition to using your spice rack a bit more, other recent research has shown that even modest changes in your diet can have a huge effect on your heart health. In a study published in the European Journal of Epidemiology in April 2021, a team of researchers from Edith Cowan University in Australia set out to study the effects of a diet high in vegetables rich in nitrates, including dark leafy green vegetables such as lettuce, cabbage, kale, spinach, collard greens and broccoli. The team analyzed the dietary data of more than 50,000 Danish citizens over a 23-year period, and found that those whose diets included regular consumption of leafy greens were 12-26% less likely to develop a disease. heart disease later in life, even when consumed in smaller amounts. .
“Our results showed that by eating just one cup of raw vegetables (or half a cup of cooked vegetables) high in nitrates each day, people can significantly reduce their risk of cardiovascular disease,” said the lead researcher. Catherine bondonno, PhD, said in a statement.
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