Cardamom, known for its sweet and aromatic flavour, is more than just a cooking spice. Recent studies suggest that cardamom may be helpful for people with mild (grade-one) high blood pressure. It’s gaining attention as a natural supplement for heart health due to its ability to lower blood pressure, reduce inflammation, and support blood vessel health.Made from the seeds of the Elettaria cardamomum plant, this spice is used in Indian, Middle Eastern, and Scandinavian cuisines. Now, it’s also being studied for its potential health benefits, especially for people with early signs of hypertension.
Benefits of cardamom for blood pressure and heart health
1. Helps reduce blood pressure naturally
Clinical research shows that cardamom may help lower both systolic (top number) and diastolic (bottom number) blood pressure. In one study, people with grade-one hypertension who took 3 grams of cardamom powder daily for 12 weeks saw their blood pressure drop to normal levels by the end of the study. This result suggests that cardamom could be a helpful natural remedy for mild high blood pressure, especially when combined with a healthy lifestyle.2. Supports blood vessel function and circulationCardamom contains natural compounds that help relax blood vessels and improve circulation. It may work in a similar way to calcium channel blockers, a type of medication used to treat high blood pressure. It also helps stimulate nitric oxide production, which improves how blood flows through the arteries and reduces pressure on the heart.3. Acts as a natural antioxidant and anti-inflammatory
High blood pressure is often linked to inflammation and oxidative stress in the body. Cardamom is rich in antioxidants that protect cells from damage and support healthy blood vessels. Studies also show that cardamom may reduce markers of inflammation like CRP, IL-6, and TNF-alpha, which are often high in people with heart disease or metabolic problems.4. May work as a mild diureticCardamom has been shown to have a diuretic effect, which means it may help the body get rid of extra salt and water. This can help lower blood pressure by reducing the amount of fluid the heart has to pump.
How to use cardamom for lowering blood pressure
Effective dose: Clinical studies used about 3 grams per day of cardamom powder, divided into two or three doses. This is roughly ½ to 1 teaspoon daily.Best forms:
- Freshly ground cardamom powder
- Whole pods chewed or steeped in tea
- Cardamom capsules (from trusted herbal supplement brands)
- Ways to add it to your diet:
- Stir cardamom powder into chai tea, golden milk, or smoothies
- Add to curries, rice dishes, or desserts
- Mix into oatmeal or yogurt for a warm, spiced flavour
- Chew a few pods after meals as a natural breath freshener
Precautions and other things to know
- Generally safe when used in food amounts or moderate doses (3 g/day)
- Consult a doctor if you take blood pressure medications or blood thinners
- Choose high-quality sources – organic cardamom or tested supplements
- Not a replacement for prescribed medication, but a supportive natural option
Other health benefits of cardamom
- Improves digestion and may reduce bloating
- Freshens breath naturally
- Fights inflammation in the body
- May lower cholesterol and support heart health
- May improve insulin sensitivity in people with blood sugar issues
Cardamom’s mix of antioxidants and anti-inflammatory compounds make it a powerful heart-healthy spice with benefits beyond blood pressure.Also read | Lemongrass tea: A delicious way to support heart health, skin, weight management, and more