Ginger isn’t just flavour — it’s packed with compounds that may support healthy blood pressure, reduce inflammation and boost heart health. (Image: Pexels)
When it comes to staying healthy, a balanced diet plays an important role, especially in regulating blood pressure, reducing inflammation levels, and improving metabolism. It also helps to maintain a healthy blood pressure which is crucial to avoid the risk of heart disease and stroke.
Even though experts say that genetics is largely responsible for developing primary hypertension, a good diet can reduce its impact and even prevent it from occurring. There are many foods that can help, and ginger is one of them. It contains bioactive compounds such as gingerol and shogaol that play an important role in regulating blood pressure through multiple mechanisms.
Benefits of ginger for maintaining healthy blood pressure
Ease blood vessel tension
Ginger may support health as it is packed with over 400 bioactive compounds like gingerol and shogaol. It may relax the blood vessel walls and reduce blood pressure. A 2022 review found that ginger supplementation can be highly effective in improving cholesterol levels, lowering LDL, the “bad cholesterol,” and raising HDL, the “good” cholesterol.
Anti-inflammatory benefits
The bioactive compounds in ginger are known to have antioxidant and anti-inflammatory effects that can shield blood vessels from oxidative damage and support overall heart health. According to research, ginger supplements can especially help people with autoimmune conditions as they reduce the activity of white blood cells that tend to become overactive in conditions such as lupus and rheumatoid arthritis.
Substitute sodium in dishes
Ginger has a spicy, warm flavour that can be used as a substitute for salts and ingredients high in sodium, especially for those with high blood pressure. Too much sodium is not good for the blood pressure, and most people end up consuming more than the daily recommended limit. Hence, adding ginger can help retain flavour as well as support heart health.
How to add ginger to your diet:
Ginger tea: A cup of fresh ginger tea is always a good idea, especially in winter.
Smoothie: It can be easily blended into any fruit smoothie for that extra punch of flavour.
Soups: Adding a grated or minced ginger to soups not only makes them richer in taste but also healthier.
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Breakfast dishes: Whether yogurt or oatmeal, ginger can be added to your breakfast dishes to make them flavourful.
FAQs on health benefits of ginger for lower blood pressure:
1. How does ginger help lower blood pressure?
Ginger contains bioactive compounds like gingerol and shogaol, which help relax blood vessel walls and improve cholesterol levels, contributing to lower blood pressure.
2. Can ginger replace medication for hypertension?
While ginger can support blood pressure management, it should not replace prescribed medications. Always consult a healthcare professional before making any changes to your treatment plan.
3. How much ginger should I consume daily to help lower blood pressure?
There is no standard dosage, but incorporating ginger into your daily diet through teas, smoothies, or meals can be beneficial. Consult a healthcare provider for personalized advice.
4. Are there any side effects of consuming too much ginger?
Excessive ginger intake may cause gastrointestinal issues like heartburn or diarrhoea. It is important to consume it in moderation.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.