Let’s face it—spending big on bland food just doesn’t make sense, especially if you’re eyeing heart health and your bottom line. I started adding a dash of garlic and turmeric to almost everything when I found out that cardiovascular diseases are the leading cause of death globally, responsible for 19.8 million deaths in 2022.
High LDL cholesterol is a significant risk factor, contributing to heart attacks and strokes, which account for 85% of these deaths. So, why not take control of your heart health by making minor changes to your diet? Just by tossing in a pinch of cinnamon, cumin, or black pepper, you’re making a huge difference—not just for your taste buds, but for your heart too.
Cardiologists are all over the cholesterol-lowering potential of these spices, and the best part? They’re all budget-friendly and can turn your meals into powerful, health-boosting tools. With demand for natural heart health boosters on the rise, adding these 17 spices is an investment in both flavor and longevity.
Turmeric
This golden wonder is basically the superhero of the spice world. Turmeric’s active compound, curcumin, is a powerful ingredient that studies have shown can significantly lower LDL cholesterol and triglycerides. I’ve been adding it to my morning smoothies, and honestly, it gives them a nice, earthy kick that you wouldn’t expect.
It’s also brilliant in curries, soups, or even sprinkled on roasted vegetables. Just a heads-up: add a pinch of black pepper to boost curcumin absorption by up to 2,000%. Talk about a dynamic duo.
Ginger
That spicy kick you love in your stir-fry? That’s ginger, and it’s doing more than just waking up your taste buds. This root is a rockstar at reducing both total cholesterol and LDL levels.
I’m obsessed with making fresh ginger tea with a squeeze of lemon—it’s super soothing and feels incredibly cleansing. It’s also amazing grated into dressings, marinades, or baked goods. Ever tried ginger in your soup? Imo, it’s a must.
Cinnamon
Who knew your favorite latte topping was secretly fighting for your arteries? Cinnamon is not only fantastic for making your kitchen smell like heaven, but it has also been shown to lower LDL cholesterol and blood sugar levels.
I sprinkle this stuff on everything from my oatmeal to my coffee, and it’s a game-changer in savory dishes like chili or Moroccan tagines. Don’t just save it for dessert; let cinnamon be the sweet and spicy warrior your heart needs.
Black pepper
The humble partner to salt on every dinner table is more potent than you think. Piperine, the active compound in black pepper, helps you absorb other nutrients (like turmeric’s curcumin) and has cholesterol-lowering properties of its own.
It’s so easy to use, you probably already do, but now you have another reason to get grinding. Don’t underestimate this everyday spice; it’s a quiet hero.
Paprika
Paprika is a vital spice that adds vibrant color and mouthwatering flavor to numerous recipes. It’s packed with carotenoids, which are potent antioxidants that help prevent the oxidation of cholesterol—a key step in the formation of artery-clogging plaque. I love sprinkling smoked paprika on roasted potatoes or using it in a rub for chicken. It adds a smoky depth that enhances the flavor of everything.
Garlic
Okay, technically it’s a vegetable, but we use it like a spice, so it’s making the list. Garlic isn’t just for warding off vampires; it’s a proven champion in cardiovascular health, thanks to a compound called allicin.
Multiple studies have linked regular garlic intake to notable reductions in bad cholesterol. Roasting a whole head of garlic until it’s soft and sweet, then spreading it on toast? Chef’s kiss. It’s a simple and delicious way to show your heart some love.
Cayenne pepper
Ready to turn up the heat on bad cholesterol? Cayenne pepper, and its fiery compound capsaicin, can help lower LDL levels while giving your metabolism a gentle boost.
If you can handle the spice, a little goes a long way in soups, stews, and even on your morning eggs. It’s a fiery way to keep your arteries clear and happy.
Oregano
This Mediterranean herb is more than just a pizza topping. Oregano is rich in antioxidants and has been shown to have a positive effect on cholesterol levels.
Its earthy, slightly bitter flavor is perfect in tomato sauces, Greek salads, or with grilled fish. Why not make your own vinaigrette with a healthy dose of dried oregano? It’s an easy upgrade for your health and your salad.
Rosemary
That fragrant, pine-like aroma of rosemary can do more than transport you to the Italian countryside; it can also help manage your cholesterol. Rich in antioxidants, rosemary helps protect against LDL oxidation.
I personally love tossing a few sprigs in with roasting potatoes or chicken for an incredible flavor infusion. It makes your kitchen smell amazing and supports your heart—what’s not to love?
Coriander
Both the seeds and fresh leaves (cilantro) of the coriander plant are your friends in the fight against high cholesterol. Coriander seeds, in particular, have been used in traditional medicine for their lipid-lowering effects.
The ground seeds add a warm, citrusy flavor to curries, stews, and spice rubs. Ever tried it in your lentil soup? It’s a subtle change that makes a big difference.
Clove
Cloves are tiny but mighty, boasting one of the highest antioxidant levels of all spices. This antioxidant power helps combat oxidative stress, which plays a role in the development of high cholesterol and heart disease.
They’re a classic in holiday baking, but don’t sleep on them for savory dishes. A couple of whole cloves can add incredible warmth to a pot of rice or a meat braise.
Nutmeg
Nutmeg adds a warm, sweet, and slightly nutty flavor that’s perfect for both sweet and savory applications. It contains compounds that may help reduce cholesterol and triglyceride levels.
I’ll add a light dusting over roasted veggies like butternut squash or sweet potatoes, and it’s divine. A little sprinkle can go a long way in boosting flavor and your health.
Fenugreek
With a unique flavor that’s a mix of maple syrup and celery, fenugreek might not be in everyone’s spice rack—but it should be. The seeds are high in soluble fiber, which is known to help reduce the absorption of cholesterol in your intestines.
You can find it in many curry powders or use the seeds to make a flavorful tea. It’s an acquired taste, but your heart will thank you for it.
Allspice
Despite its name, allspice isn’t a blend; it’s a single spice that tastes like a mix of cinnamon, nutmeg, and cloves. This complexity makes it a versatile ingredient, and it contains compounds that may help regulate cholesterol levels.
It’s a key ingredient in jerk seasoning and is also great in baked goods and stews. Why use three spices when one can do the trick? 🙂
Cardamom
This aromatic spice, with its complex blend of sweet and spicy notes, is a staple in Indian and Middle Eastern cuisine for a good reason. Research suggests that cardamom can have a positive effect on blood pressure and cholesterol levels.
It’s fantastic in coffee and tea, but I also love using it in rice pilafs or with chicken. It adds an exotic flair that is simply irresistible.
Sage
Sage’s earthy, slightly peppery flavor is iconic in holiday stuffing, but it deserves a year-round spot in your kitchen. Studies have shown that sage can help lower both LDL and total cholesterol levels. It pairs beautifully with poultry, pork, and winter squash. Frying a few sage leaves in butter until crisp is a pro move for topping pasta or risotto.
Mustard seed
From the bright yellow condiment on your hot dog to the fancy whole-grain varieties, mustard comes from a tiny yet powerful seed. Mustard seeds are rich in compounds that can help lower cholesterol and blood pressure.
You can use them whole in pickles and curries, or ground into powder for rubs and sauces. It’s the tangy kick your heart-healthy diet has been missing.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
16 Grocery Staples to Stock Up On Before Prices Spike Again
16 Grocery Staples to Stock Up On Before Prices Spike Again
I was in the grocery store the other day, and it hit me—I’m buying the exact same things I always do, but my bill just keeps getting higher. Like, I swear I just blinked, and suddenly eggs are a luxury item. What’s going on?
Inflation, supply-chain delays, and erratic weather conditions have modestly (or, let’s face it, dramatically) pushed the prices of staples ever higher. The USDA reports that food prices climbed an additional 2.9% year over year in May 2025—and that’s after the inflation storm of 2022–2023.
So, if you’ve got room in a pantry, freezer, or even a couple of extra shelves, now might be a good moment to stock up on these staple groceries—before the prices rise later.
6 Gas Station Chains With Food So Good It’s Worth Driving Out Of Your Way For
6 Gas Station Chains With Food So Good It’s Worth Driving Out Of Your Way For
We scoured the Internet to see what people had to say about gas station food. If you think the only things available are wrinkled hot dogs of indeterminate age and day-glow slushies, we’ve got great, tasty news for you. Whether it ends up being part of a regular routine or your only resource on a long car trip, we have the food info you need.
Let’s look at 6 gas stations that folks can’t get enough of and see what they have for you to eat.
