How spicy food improves heart health and 5 spicy foods to eat regularly

People have doubts about consuming spicy food for various reasons, which often stem from personal experiences, cultural beliefs, or medical conditions.
The research published in the Journal of Clinical Nutrition found that regular consumption of chilli peppers was associated with a reduced risk of heart disease and lower death rates from heart-related conditions.
For those who enjoy spicy flavours, not just the heat from

capsaicin

in chilli peppers, there’s good news: science supports your love for spice. There are ingredients like cinnamon, turmeric, garlic, ginger, cumin, and chillii that boast a wide range of health benefits.
Improves heart health

Spicy foods can have numerous benefits due to the presence of the active compound, capsaicin found in chilli peppers, which helps to dilate blood vessels, improving blood flow and easing strain on the heart.
Here’s how spicy foods contribute to heart health:
Ease Inflammation
Chronic inflammation Chronic inflammation can lead to numerous health problems, including heart disease, arthritis, depression, and others. It is a risk factor for heart disease. Spices like turmeric (rich in curcumin) and chili peppers (rich in capsaicin) have anti-inflammatory properties, which help protect blood vessels from damage.

Reduces bad cholesterol
The presence of Capsaicin has been shown to reduce low-density lipoprotein (LDL), or bad cholesterol while maintaining or increasing high-density lipoprotein (HDL), or good cholesterol. This balance is essential for heart health.
Improves blood circulation
Spicy foods can enlarge blood vessels and improve blood circulation, reducing the strain on the heart. This helps in maintaining healthy blood pressure levels.
5 Spicy foods to eat regularly
Adding spicy foods to your diet can offer a variety of health benefits, from boosting metabolism to improving heart health. Here are five spicy foods that you can enjoy regularly:
Chili Peppers
Chili peppers are rich in capsaicin, the compound is responsible for their heat. They are also loaded with vitamins A and C, which help safeguard the body from free radicals. Additionally, chilli peppers can help in lowering bad cholesterol (LDL) and enhancing circulation.
Ginger
Ginger contains gingerol, a powerful anti-inflammatory compound that helps in reducing inflammation and ease muscle pain. It supports healthy digestion, relieves nausea, and strengthens the immune system with its antimicrobial properties.
Turmeric
Turmeric is a powerful antioxidant that resists oxidative stress and may lower the risk of chronic diseases. Its active ingredient, curcumin, is known for its strong anti-inflammatory properties, helping to reduce inflammation in the body.
Garlic
Garlic boosts the immune system and also helps in combating infections. It helps in lower blood pressure and cholesterol levels, while its antimicrobial properties make it effective against a wide range of bacteria, viruses, and fungi.
Black Pepper
Piperine, a compound in black pepper, improves the absorption of nutrients such as curcumin from turmeric. It prompts digestive enzymes, improves digestion, and contains antioxidant and anti-inflammatory properties that help reduce oxidative stress and inflammation in the body.